What to drink to reduce foot swelling? Expert insights on dietary hydration and natural remedies

October 25, 2025 •

5 min read

According to a 2017 review, magnesium deficiency has been associated with high inflammation and water retention. Learning what to drink to reduce foot swelling is a powerful first step in addressing dietary factors that influence fluid buildup, helping to manage discomfort and support overall circulation.

Quick Summary

Proper hydration with water is fundamental to flushing out excess sodium and preventing fluid retention. Additionally, consuming anti-inflammatory teas, potassium-rich juices, and magnesium-infused beverages can help balance electrolytes and reduce swelling.

Key Points

Stay Hydrated with Water: Drinking sufficient water helps flush out excess sodium and prevents the body from retaining fluid as a survival mechanism.
Boost Electrolytes with Juices: Potassium-rich juices (e.g., prune, orange) can balance high sodium levels, while magnesium-rich sources like green smoothies can aid fluid regulation and reduce inflammation.
Explore Herbal Teas: Natural diuretics like dandelion and nettle tea can help increase urine output, and anti-inflammatory teas (ginger, turmeric, green tea) can soothe swelling.
Limit Alcohol and Caffeine: These dehydrating beverages can worsen fluid retention, so it's best to limit their intake.
Avoid High-Sodium and Sugary Drinks: Processed beverages and broths can increase water retention and inflammation due to high salt and sugar content.
Combine with Lifestyle Changes: For best results, integrate dietary changes with other practices like elevating your feet, exercising, and reducing overall sodium intake.

Understanding the Link Between What You Drink and Edema

Swelling in the feet and ankles, medically known as edema, is a common issue that occurs when fluid accumulates in the body's tissues. While many factors can contribute to this, from prolonged standing to underlying health conditions, your dietary choices play a significant role. The fluids you consume can either exacerbate or alleviate the problem, primarily by influencing your body's hydration levels and electrolyte balance. For mild to moderate fluid retention, adjusting your fluid intake and choosing specific nutrient-rich beverages can offer considerable relief. It is, however, vital to consult a healthcare provider for persistent or severe swelling, as it can indicate a more serious medical condition.

The Fundamental Role of Hydration

It may seem counterintuitive, but drinking more water is one of the most effective ways to combat water retention. When the body is dehydrated, it goes into a survival mode, holding on to every bit of fluid it has. This leads to fluid pooling in the lower extremities, causing swelling. By drinking an adequate amount of water, you signal to your body that there is no need to hoard fluids, helping the kidneys function more efficiently to flush out excess sodium and waste. Aim for at least 8 to 10 glasses of water per day, and more if you are physically active or in a hot climate.

Electrolyte-Rich Drinks for Fluid Balance

Electrolytes, particularly potassium and magnesium, are crucial for managing fluid balance. An imbalance, often caused by a diet high in sodium, can lead to fluid retention.

Potassium-rich juices: Potassium is a mineral that helps counteract the effects of sodium and encourages the kidneys to excrete excess fluid. Opt for 100% pure juices rather than sugary fruit drinks. Good choices include prune juice, orange juice, and passion fruit juice.
Coconut water: This beverage is a popular health drink known for being low in sugar and high in electrolytes, including a significant amount of potassium. Its natural properties make it an excellent choice for rehydration and maintaining fluid balance.
Magnesium-infused drinks: Magnesium plays a vital role in regulating fluid balance and can help reduce inflammation. You can boost your magnesium intake by blending leafy greens like spinach into a smoothie or drinking magnesium-rich mineral water.

Anti-Inflammatory and Diuretic Teas

Certain herbal teas act as natural diuretics, helping to increase urine output and reduce fluid retention. Many also possess anti-inflammatory properties that can further aid in reducing swelling.

Dandelion tea: Often used in traditional medicine, dandelion has natural diuretic effects and may help you shed excess water.
Ginger and turmeric tonic: Both ginger and turmeric are well-known anti-inflammatory agents. A warm tonic made with grated ginger, turmeric, and lemon can help soothe inflammation.
Green tea: Rich in polyphenols and catechins, green tea offers anti-inflammatory and antioxidant effects. It also contains caffeine, which can have a mild diuretic effect, particularly if you don't regularly consume caffeinated beverages.
Nettle tea: This herbal remedy has been used for centuries to address water retention due to its diuretic properties.
Hibiscus tea: Some research suggests that hibiscus may possess mild diuretic effects and help lower blood pressure.

Comparison of Key Drinks for Foot Swelling


Drink	Key Benefits	How It Works	Potential Considerations
Water	Flushes toxins and excess sodium, prevents dehydration-related retention	Restores the body's natural fluid balance, aids kidney function	Plain and simple, but essential; needs to be consumed consistently.
Dandelion Tea	Natural diuretic, helps eliminate excess fluid	Stimulates urine production to reduce water retention	Effectiveness can vary; consult a doctor if you have kidney issues.
Potassium-Rich Juices	Balances high sodium levels, promotes fluid excretion	Potassium counteracts sodium's effect on fluid retention	Choose 100% juice without added sugars; moderate intake to avoid high sugar levels.
Green Tea	Anti-inflammatory and mild diuretic properties	Catechins and caffeine promote fluid and waste removal	Mild diuretic effect, not a primary treatment; avoid if sensitive to caffeine.
Magnesium Smoothie	Reduces inflammation, regulates fluid balance	Magnesium helps regulate bodily processes and counters inflammation	Must contain magnesium-rich ingredients like spinach or bananas.

Drinks to Limit or Avoid

Just as certain drinks can help, others can worsen swelling. Reducing or avoiding these can be just as important for managing edema.

Alcohol and Caffeinated Beverages: Both alcohol and caffeine are diuretics, but they can also cause dehydration. This can cause the body to hold onto fluid more stubbornly afterward, leading to rebound swelling. Excessive consumption can also stress the kidneys and liver.
Sugary Drinks: Beverages high in sugar, such as soda and sweetened juices, can contribute to inflammation and potentially worsen fluid retention.
High-Sodium Broths: While broth can be hydrating, many packaged broths are loaded with sodium. Read labels carefully and opt for low-sodium or homemade versions.

Lifestyle Adjustments Beyond Your Mug

While a strategic diet is important, managing foot swelling is a multifaceted approach. Combining the right drinks with other lifestyle changes is key.

Elevation: Elevating your feet above heart level for 30 minutes several times a day helps promote fluid drainage from the lower extremities.
Movement: Regular, light exercise like walking or simple leg and ankle stretches improves circulation and helps prevent fluid from pooling.
Reduce Salt Intake: Limiting your consumption of processed and high-sodium foods is crucial, as excess sodium is a primary driver of water retention.
Compression Socks: For some, compression socks can help by applying pressure to the legs and feet, preventing fluid from accumulating.

For more details on the connection between diet and inflammation, see this resource from Harvard Health.

Conclusion: A Balanced Approach to Beating the Bloat

Managing foot swelling involves understanding how your body regulates fluid and making mindful choices about what you drink. Starting with proper hydration—drinking plenty of plain water—is the most fundamental step. Supplementing with electrolyte-balancing drinks like coconut water or potassium-rich juices, and incorporating anti-inflammatory teas, can further support your body's natural fluid regulation. Equally important is knowing what to avoid, such as dehydrating alcohol and high-sodium beverages. By combining a smart hydration strategy with other lifestyle adjustments, you can effectively manage mild edema and promote better overall wellness. Remember, persistent or severe swelling warrants a consultation with a healthcare professional to rule out underlying health issues.

Frequently Asked Questions

Yes, indirectly. When your body is not properly hydrated, it holds onto water as a survival mechanism, which can lead to fluid retention and swelling, especially in the feet.

Plain water is the most fundamental drink for reducing foot swelling, as it helps flush out excess sodium and maintains fluid balance. Electrolyte-balancing drinks like coconut water or potassium-rich juices are also beneficial.

Yes, drinking more water can be very effective for mild water retention. It helps signal to your body that it does not need to hoard fluids, aiding the kidneys in flushing out excess fluid and sodium.

Herbal teas like dandelion and nettle are often used as natural diuretics for mild water retention. However, always consult a healthcare provider, especially if you have underlying health conditions like kidney disease, as some herbs can have adverse effects or interact with medication.

No, restricting fluids is generally not recommended for mild swelling, as it can worsen dehydration and cause the body to retain even more fluid. The best approach is to stay properly hydrated.

Potassium helps your body balance its sodium levels. Since high sodium intake can cause fluid retention, consuming potassium-rich drinks helps the body excrete excess fluid and sodium.

You should limit or avoid alcohol, caffeinated drinks, and beverages high in sugar or sodium, such as soda, sweetened juices, and high-salt broths, as they can contribute to fluid retention and dehydration.