Water retention—also called edema—happens when excess fluid builds up inside the body, often causing visible swelling in the hands, feet, ankles, and legs. While this condition is usually temporary, ongoing retention can feel uncomfortable and may signal an underlying health concern. Understanding why it happens and how to manage it naturally is the first step toward relieving swelling and supporting better health.
What Causes Water Retention?
Water retention can stem from a variety of everyday habits or medical factors. Some of the most common causes include:
High sodium intake
Hormonal changes, such as PMS, pregnancy, or menopause
Medications, including blood-pressure medications and steroids
Sitting or standing for long periods
Underlying conditions, such as heart, kidney, or liver issues
Pinpointing the cause helps determine the best approach to relieving fluid buildup and preventing it from happening again.
Recognizing the Symptoms of Swelling in Hands and Feet
The most noticeable signs of water retention often appear in the hands and feet. You may experience:
Puffiness or visible swelling
Stiffness or restricted movement
A feeling of heaviness
Skin that looks stretched or shiny
Indent marks that remain briefly when you press on the swollen area
Early recognition allows you to take simple steps that significantly reduce discomfort.
Why Staying Hydrated Helps Reduce Water Retention
It may seem contradictory, but drinking enough water is one of the best ways to prevent water retention. The body retains fluids when it senses dehydration. Proper hydration supports kidney function, helping flush out excess sodium—a major contributor to swelling.
Aim to drink water consistently throughout the day rather than relying on occasional large amounts.
Diet Changes That Help Reduce Water Retention
Your diet plays a major role in how your body manages fluid balance. To reduce water retention naturally:
Limit salty and processed foods
Increase intake of potassium-rich foods
Choose meals made with whole, unprocessed ingredients
Add plenty of fruits, vegetables, lean proteins, and healthy fats
These simple changes can make a noticeable difference in swelling and overall wellness.