7 Easy Home Remedies to Get Rid of Water Retention

water retention remedies

Many people have experienced it, that awful swollen and puffy feeling from retaining too much water. Each person is different as to where they might retain water in the body. Some get swollen feet and ankles, some more in the abdominal area, and even some retain it in their faces, causing them to look as if they’ve gained weight overnight. It’s definitely not fun and it can even cause a few issues as well. Read on to learn how you can get rid of water retention easily.

What Causes Water Retention?

There are a few things that can cause your body to retain too much water, let’s take a look at the most common reasons our bodies hold onto this water:

  • Diet- There are many foods that can cause water retention in the body. Diets that are high in sodium and/or processed foods tend to make the body react this way. Our bodies do need a small amount of sodium in order to stay balanced, but when we get too much in our diets, the body will hold onto water.
  • Lifestyle- If your job or home life has you sitting or standing for long periods of time, gravity can naturally take its course and the blood will stay lower in your body, increasing your blood pressure and causing the blood vessels to release fluid into your tissue. Don’t be a couch potato, learn how to exercise in the morning to be more active.
  • Hormones- For women, the hormones can play a big role in retaining water. This can occur during hormonal changes each month, with taking birth control pills, or with hormone replacement therapies.
  • Medications- There are a few medications that can cause water retention such as blood pressure medicine, certain pain relievers, chemotherapy, and anti-depressants among others.

Symptoms Of Water Retention

Water retention in the body can come with more symptoms than just feeling puffy and bloated, it can be quite uncomfortable in many other ways such as:

  • Body Aches
  • Stiffness in the joints
  • Swollen fingers (hard to remove rings/jewelry)
  • Fluctuation in weight
  • Bloating in the abdominal area
  • Indentions left in the skin when pressed
  • Swollen feet, ankles, and calves
  • Puffiness in the face and eyelids
  • Feeling sluggish and heavy overall

Say “Goodbye” To The Bloat


Below are some of the best, tried and true home remedies for getting rid of that pesky water retention once and for all.

Exercise Regularly– When you keep your body moving regularly, this increases blood flow to all parts of the body and can prevent the settling of blood in the lower extremities as sitting or standing for too long can tend to do. Exercise can also help you sweat out some of that extra water and aid in detoxification.

Increase Your Electrolytes– Electrolytes are minerals that our bodies utilize to help balance the fluid levels. When electrolyte levels are lower or higher than they should be, this can cause us to gain water weight. You can get your electrolytes through various types of fruits, vegetables, and other foods, or even with electrolyte supplements. Be sure to increase your water intake as you increase your electrolyte intake, otherwise it can have the opposite effect that you are looking for.

Drink More Water– Sounds crazy right? Why would you want to drink more of what your body is holding onto? Because in reality, the more water you drink, the more water your body will release. Drinking more water tells your body that you are well-hydrated and that it doesn’t have to hold onto any. Increasing your water intake has many other health benefits as well such as clear skin, optimization of organ function, increase in metabolism and much more so, be sure to drink up!

Reduce Your Carbohydrate Intake– When you cut your carb intake, this can quickly reduce the amount of water you might be retaining. Carbs are converted and stored as glycogen in the muscles and also in the liver. When there is an increase of glycogen in these areas, the glycogen also pulls in more water with it. Simple carbs such as sweets, juices, and white flour also increases the amount of insulin released in the body, which, in turn, increases the amount of sodium within and causes us to store even more water.

Have a Cup of Tea or Coffee– caffeinated drinks such as coffee and tea are natural diuretics. This means that they increase urine output initially and can help your body release excess water. Try chasing your cup of joe or tea with a glass of water for best results.

Take Dandelion– Dandelion, whether it be in tea or capsule form, is a natural diuretic just as caffeine, but without the stimulant effects. Dandelion contains a significant amount of potassium, which helps to counter sodium, and magnesium which helps with bloating as well.

Add Apple Cider Vinegar to your drink– Similar to dandelion, Apple cider vinegar contains potassium which is what your body needs to prevent water retention.

Just Say “No” to Alcohol– Though drinking alcohol will initially cause water loss (diuretic effect), it can lead to dehydration in the body, causing it to hold onto to water afterwards. Alcohol also increases cravings for fatty and salty foods so it’s best to avoid it all-together if possible.

The Best Diet To Reduce Water Retention

Water retention can absolutely improve with a proper diet. Foods that have a high water content such as watermelon, cucumbers, and various types of lettuce are a great addition for anyone looking to reduce water retention. Avoiding table salt and sodium-laden foods is also a good idea.

If you are currently overweight, you will need to be more mindful of your carb intake. Make sure you put in the effort to form a strict exercise routine. You might even want to consider investing in a natural fat burner like Ultra Omega Burn to help suppress your appetite.

Try this diet for 1 week and watch how eating healthy can improve the issue tremendously.


Start your day off by drinking 2 glasses of water on an empty stomach. You’d be surprised how much water we lose while we sleep. We lose water through respiration and also through perspiration for those who sleep hot. Replacing this water first thing in the morning is vital for good results because when we become dehydrated, our bodies hold on to water.

Next, make yourself a delicious breakfast smoothie loaded with things like these electrolyte-rich ingredients:

  • Celery
  • Pear
  • Cucumber
  • Pineapple
  • Ginger
  • Banana

Blend them alone or with your favorite nut milk and enjoy!


Make salads loaded with raw veggies and fruits, boiled eggs (eggs contain a significant amount of magnesium, Potassium and B6 to help fight water retention), and a natural vinaigrette dressing.

The following fruits and veggies are a great choice to add to your salad:

  • Your favorite leafy greens such as baby spinach
  • Celery
  • Carrots
  • Cucumber
  • Tomato
  • Onion
  • Beetroot
  • Pineapple
  • Bell Pepper

For the dressing, mix 1tbs of apple cider vinegar, 1tsp of olive oil, a pinch of oregano and some pepper.


For dinner, it’s important to keep your carb counts low. Choose low sodium foods, grilled or steamed veggies, lean, grilled or baked meats, water to drink, and skip the dessert.

Here are some great choices to have with your dinner. Choose 1 meat and at least 2 vegetables to go with it.

  • Grilled Salmon
  • Baked Tilapia
  • Grilled Asparagus
  • Steamed cauliflower
  • Steamed Carrots
  • Baked Chicken breast
  • Salad
  • Sautéed onions and peppers
  • Fresh tomato slices
  • Yellow Squash
  • Baked Zucchini


Most of us get a little hungry in between meals, that’s where a good healthy snack can come in handy. Salty snacks are ones we all crave, but when you are trying to de-bloat, it’s really not a good idea.

Instead, try the following:

  • Nuts and seeds (unsalted)
  • Celery sticks
  • Carrots
  • Cucumber slices
  • Roasted chickpeas
  • Spiced popcorn


Getting rid of uncomfortable water retention can be as easy as a simple diet change, or some daily exercise. Try the tips above and watch the great changes that take place in your body. You’ll not only reduce the water retention, but you’ll also have a lot of other health benefits as well! 

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Natasha Leo

Natasha enjoys charity work, social media and listening to music. She spends most of her time fussing over her 2 sons and teaching pilates in her home studio.As an advocate of healthy living, she ensures that her family eats healthy and exercise regularly.