Water Retention: What It Is and How to Beat It

Ever wake up with puffy eyes or notice your shoes feel tighter? That’s water retention – your body holding on to extra fluid. It isn’t a disease, but it can make you look and feel swollen, especially around the ankles, belly, and face. The good news? Most of the time you can dial it down with a few everyday changes.

Why Your Body Holds On to Water

Several things tell your kidneys to keep more water. High‑salt meals are the classic culprit – sodium pulls water into your bloodstream. Hormones also play a part; for instance, cortisol spikes from stress or steroid meds like Deltasone can make you retain fluid.

Some prescription drugs are notorious for causing edema. Cancer‑related hormone blockers such as Arimidex, certain blood pressure pills, and even over‑the‑counter NSAIDs can tip the balance. Even supplements that affect hormone levels or blood sugar, like Salacia or Hemlock Spruce, might have a side effect of puffiness if taken in high doses.

Health conditions matter, too. Heart, liver, or kidney problems reduce the ability to filter fluid, leading to a buildup. And if you’re sitting or standing still for long periods – think long flights or desk jobs – gravity drags fluid down to your legs.

Everyday Tricks to Lose That Extra Fluid

Start with the obvious: cut back on salty snacks, canned soups, and processed foods. Swap them for fresh veggies, fruits, and home‑cooked meals where you control the salt.

Drink more water. It sounds odd, but staying hydrated tells your kidneys there’s plenty of fluid to flush out, so they stop holding onto extra water.

Get moving. A 20‑minute walk, some light stretching, or a quick set of calf raises helps pump blood back up from the legs. Even moving around at your desk every hour can make a difference.

Consider magnesium and potassium‑rich foods like bananas, leafy greens, and nuts. These minerals balance sodium and encourage the body to release stored water.

If you’re on medication that could cause swelling, talk to your doctor. Sometimes a dosage tweak or a different drug can clear up the puffiness without harming your primary treatment.

Finally, keep an eye on your weight and any changes in swelling. Sudden, severe, or painful swelling should be checked by a healthcare professional, especially if you have a known heart or kidney condition.

By watching your diet, staying active, and being aware of medication side effects, you can keep water retention in check and feel lighter day after day.