The Basics of Excess Water in the Body

The Basics of Excess Water in the Body

In today’s post, the focus is going to be about excess water in the body or so-called water retention and how to deal with it. First, water retention occurs when there is an excess buildup of fluids in the circulatory system, body tissues or cavities.

The buildup of these fluids leads to the swelling of different parts of the body. You may notice swollen feet, ankles, hand and even eye bags. There are also varying reasons that lead to water retention. In some women, it may be due to pregnancy or before the menstrual cycle. Other reasons could be sitting on long flights or physical inactivity.

The given possibilities for the cause of water retention may not seem dangerous. However, water retention can also be a sign of health problems such as heart failure or kidney malfunction. It is essential to figure out the severity of the swelling and seek medical care if necessary.

It has been mentioned many times that it’s better to prevent instead of curing. If you want to avoid or deal with excess water in your body, then you must do the following.


  1. Reduce salt intake

Salt is made of sodium and chloride, and it is the primary driver for water retention in the body. It blocks the water in the tissues leading to the buildup and swelling.

Do not:

  • Avoid adding salt
  • Avoid processed food
  • Avoid food high in sodium: pickles, olives, sausage.


  1. Eat vegetables and fruits

Eat natural vegetables and fruits that contain a significant amount of vitamins and minerals for the overall health f your body. Replace prepared meals with home cooked ones which contain less sodium and preservatives.

In specific, women should eat fruits and veggies that contain B6 because they help with water retention if dealing with premenstrual syndrome. Examples include banana and potato.


  1. Eat Potassium rich food

According to many studies, potassium has helped many people with the reduction of excess water buildup in the body.

Potassium helps decreases sodium leave in the body and promotes an increased urine production. These are the two ways in which potassium can help.

Other ways include:

  • Move around: do not sit for long hours and stay for long periods without body idleness. Try to move around now and then – if you work long time sitting. You do not need to put a lot of effort – simple walking or to elevate your feet.
  • Drink more water: increasing your water intake can remove all excess sodium and toxins that may be affecting your body. Also when you are dehydrated your body might store more water. Try to drink 2 liters of water.
  • Consume herbal teas and cranberry juice: hibiscus and parsley tea and cranberry juice are one of the best solutions for water retention due to their diuretic effect. Anything that is diuretic leads to more urine production.


In general, to avoid water retention you should watch out for your food consumption and physical activity.  And in case you have to deal with the excess water buildup then the solution is in the post. However, if there is no improvement, then you should visit a doctor and find out if there is an underlying cause.

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