What Causes Water Retention and How to Treat It

If you've noticed parts of your body suddenly become swollen and puffy, it's probably not weight gain, but water retention.

This is a common condition called edema, which causes swelling when excess fluid builds up in your tissues, per the Cleveland Clinic.

Edema can happen to anyone, but those most at risk include people who are pregnant and older adults. Luckily, treatment can be as simple as lifestyle changes or making changes to your medications.

Here, Samuel Mathis, MD, a board-certified family medicine doctor with UTMB Health, explains the causes of water retention and how to treat it.

Water retention, aka edema or fluid retention, is swelling caused by fluid buildup. "This swelling then causes that part of the body to become bigger and puffy due to the excess water in the area," Dr. Mathis says.

This can happen anywhere in the body — swelling in the legs is common, for example, as is water retention in your face.

The body has a complex system to control fluid levels, but the kidneys are the main organ in control of water retention. Their job is to filter blood and maintain fluid levels in the body, per the Mayo Clinic.

The most common causes of water retention include the following, according to the Mayo Clinic:

• Sitting in one position too long
• Eating too much salt
• Pregnancy
• Hormone changes
• Certain medications, like taking diuretics to manage high blood pressure.

Dr. Mathis says there are certain underlying conditions that can cause water retention, too, including:

• ‌Heart failure‌: When the heart can no longer efficiently pump blood, swelling occurs in the lower extremities — i.e., the legs, ankles and feet. Eventually, fluid buildup will occur in the lungs as well.
• ‌Kidney disease‌: Kidneys are responsible for filtering blood and controlling fluid levels. If that's compromised, edema occurs.
• ‌Poor circulation‌: Issues with circulation can result in water retention and swelling due to fluid buildup.

Water retention can make you feel heavier and puffier than normal. "The most common symptoms are swelling in the feet, legs, hands or occasionally the abdomen," Dr. Mathis says.

"This swelling causes pitting or indentations in the legs when pushed down or compressed (like with socks)," he adds.

Other symptoms of fluid retention can include the following, per Dr. Mathis:

• Fatigue
• Soreness
• Shortness of breath (if fluid builds up in the lungs)

In some cases, water retention can go away on its own. But if you're actively trying to reduce it, there are some natural remedies for fluid buildup that can help, Dr. Mathis says. He recommends:

• Drinking more water
• Cutting back on salty and sugary foods
• Exercising
• Elevating your feet
• Wearing compression socks

If the swelling is in your legs, you can also try gentle exercises for swollen feet and ankles.

"Other ways to help improve swelling may include talking with your physician about medications that improve the kidney's ability to get rid of the extra fluid," Dr. Mathis says.

In some cases, water retention is preventable. With proper lifestyle and dietary changes, it's possible to avoid it altogether. Here are some tips:

The easiest way to prevent water retention is through maintaining proper hydration, Dr. Mathis says. "When we are slightly dehydrated, the body holds on to any extra water," he explains. To combat that: "Aim to drink 60 to 80 ounces of water a day unless on fluid restrictions by your doctor."

Another strategy Dr. Mathis suggests to keep swelling in check is to exercise regularly. Exercise utilizes your muscles to push the water out of your tissues and back into your veins where it belongs.

While you don't have to completely write off salt and sugar, limiting these two ingredients can help reduce the amount of water your body holds on to.

Foods that cause water retention include:

• Cured, smoked or canned meat and fish
• Deli meats
• Bread
• Canned soups and vegetables
• Pizza
• Prepackaged/frozen meals
• Baked goods
• Salty snacks like chips and pretzels

"These foods can cause fluid retention and inflammation in the body," Dr. Mathis adds.

There is a little research to suggest certain supplements and medicinal herbs can help reduce swelling, but you should always talk to your doctor before trying anything new in this area.

Some supplements that ‌may‌ be able to help reduce swelling, per Dr. Mathis, include dandelion root, magnesium and B vitamins, all of which can play a role in managing the amount of fluid in our bodies.

If your swelling does not improve after a few days, or after trying the above remedies and prevention strategies, you should seek medical care to establish the cause and find ways to get your swelling under control.

It's possible you may have an underlying condition causing the swelling, which your doctor would be able to diagnose and treat.