How to Avoid Water Retention
To avoid water retention, try to eat foods rich in potassium, such as bananas, tomatoes, potatoes, and avocados, since they can reduce the amount of salt in your body. Try to cut down on salty foods, like processed foods, since the sodium in salt can make your body retain fluid. As well as watching your diet, you should also try to do 150 minutes of aerobic exercise every week, like cycling or fast walking, to keep your body functioning properly. It might seem counter-intuitive, but make sure to drink plenty of water throughout the day, as staying hydrated keeps your kidney functioning and helps avoid water retention.
. Have a healthy diet Ensuring you have a healthy, balanced diet is a good first step to avoid water retention. Water retention can occur due to imbalances in your diet, deficiencies of some vitamins and minerals, and having too much salt. Eating a balanced diet will help to reduce the chances of water retention occurring due to these issues. Eat food that is rich in potassium. As part of your healthy diet you should try to make sure you eat plenty of food that is rich in potassium. Eating plenty of potassium-rich food can help reduce the amount of salt in your body and relieve your water retention. Fruits and vegetables are generally good sources of potassium, so be sure you have at least five portions of fruit and vegetables a day. Some examples of potassium-rich foods include bananas, tomatoes, potatoes and avocados. Leafy vegetables that are dark green also have lots of potassium. Processed foods often have less potassium than non-processed foods. White bread and white rice have less potassium than wholemeal bread and brown rice. Do not take potassium supplements, unless advised to do so by your doctor. . Cut down on salt If you have a lot of salt in your system, this may prompt your body to retain fluid. To help you avoid water retention, try to cut down on the amount of salt you consume each day. You can do this by eating fewer processed foods, which are typically high in salt, and not adding extra salt to meals you have cooked. Think about other sources of sodium, such as soy sauce, soup, and canned vegetables and try to limit your intake. Get into the habit of looking at the ingredients labels and examining the amount of your daily allowance of salt each serving contains. When buying processed food, look for the “low salt” or “low sodium” option. Be active. Having an active lifestyle that involves regular exercise is a crucial element is keeping your body functioning well. People who exercise regularly also report less instances of water retention. Adults should do both aerobic exercise and strength training each week in order to stay healthy. Try to do at least 150 minutes of moderate aerobic activity a week, such as cycling or fast walking. Or do at least 75 minutes of vigorous aerobic activity a week, such as running or playing tennis. Couple this with strength training two or more days a week. Make sure the strength training works all your major muscle groups, such as your legs, back, arms, shoulders, and abdomen. Achieve a healthy weight. People who suffer from fluid retention are sometimes overweight or obese. Achieving a healthy weight can help to you reduce and avoid water retention generally. Assess your weight and think about if it could be contributing to your fluid retention. You can check your BMI online here: To lose weight you need to eat healthily and get plenty of exercise. Aim to lose weight in a steady and controlled way. Plan out your diet, and swap high fat and high sugar foods for healthier alternatives. Drink plenty of water. You might think that drinking lots of water could lead to more water retention, but in fact, having a low intake of water causes your body to retain liquid. Keep well-hydrated to promote good kidney function and avoid water retention. Try to make it a habit to drink plenty of water throughout the day. Men are advised to drink up to 3 litres (13 cups) of fluid a day, and women 2.2 litres (9 cups). Drink a glass of water before each meal. Drink water before, during and after you exercise. Cut down on caffeine and alcohol. Drinking more water isn't the only way to try to tackle dehydration and the resulting water retention. Try to drink less caffeine and alcohol, as these substances increase your dehydration levels. Consider drinking decaffeinated teas and coffees during the day. Consult your doctor. If you are troubled by water retention, and the lifestyle changes have not improved the situation, make an appointment to talk to your doctor. There are a number of potential causes for water retention, and there may be an underlying issue that a doctor will need to diagnose and treat. Your doctor may advise you on some additional minor things you can do to tackle fluid retention and swelling in the limbs. They may recommend you avoid standing for long periods of time. Or that you raise your legs regularly during the day to improve circulation. Ask about diuretics. Chemical diuretics are one of the most common treatments your doctor will prescribe for fluid retention. These medications do have side-effects, however, and your doctor is unlikely to prescribe them if they think lifestyle changes can do the job. In some instances diuretics may even worsen the condition, as they change the balance of salt and water in the body. Be sure to follow your doctor's advice and only use prescribed medication according to the instructions you are given. Investigate birth control pills. It is common for women to suffer from premenstrual water retention, and there is some evidence that suggests the use of oral contraceptives can have a positive effect. Birth control pills that prevent ovulation can limit the physical symptoms of premenstrual syndrome, including water retention. Ask your doctor about this. They will be able to advise and talk you through the different options depending on your circumstances and symptoms. Ask about dietary supplements. There are some supplements that may help you, but you should always consult with your doctor before taking anything. If you have premenstrual water retention, this is some evidence to support the use of calcium, magnesium, B vitamins, and vitamin E. Lifestyle changes will always be preferable, so don't try to take a shortcut by consuming lots of supplements. Remember that taking too many supplements can cause you to develop other health problems. Consider herbal diuretics. There are some people who claim that herbal diuretics can have a positive effect, and help you to avoid water retention. In theory certain natural substances make you urinate more, but there is little actual evidence to support this in practice. Talk to your doctor about potential herbal treatments, which may be combined with lifestyle changes. Some natural diuretics include: Ginger Dandelion Hawthorn Parsley Juniper Identify potential hormonal causes. For women who suffer from water retention, there is often a connection to hormonal issues. Water retention is one of the most common symptoms of premenstrual syndrome. If you generally experience water retention every month, check it against your menstrual cycle on a calendar. Most women who experience this, will feel the unpleasant bloated feeling of water retention a week or two before their period begins. Hormonal changes during pregnancy and menopause can also prompt water retention. Recognise the connection to binging and dieting. Although there is still a lot of uncertainty about the various potential causes of water retention, there is some evidence to show that strict dieting and binge eating may be a causative factor. This is difficult to diagnose, but these sudden shifts may prompt your body to retain water. Think about physical inactivity. If you are standing for a long period of time, or are sitting still throughout a long journey, you may experience some water retention and swelling of your legs and ankles. If the blood ceases to flow at a good rate through your body, your lymphatic system may become congested, which in turn can cause swelling. If you are on a long-haul flight, be sure to stand up and walk around every now and again. Keep the blood flowing by moving your body to help prevent fluid retention and swelling. Consider medications. There are some medications that can cause water retention. If you are on any medication you should discuss this with your doctor and ask for her advice. Some of the medications that cause fluid retention include: Drugs that contain estrogen, such as oral contraceptives and hormone replacement therapies Non-steroidal anti-inflammatory drugs, such as aspirin and ibuprofen Beta-blockers, which are typically used to treat abnormal heart rhythms Evaluate diseases and conditions that can lead to fluid retention. There are number of more serious medical conditions that may cause fluid retention and swelling. If you experience swelling, it is important that you take it seriously and investigate whether it is connected to another medical condition. Fluid retention can occur as a result of: Congestive heart failure. Heart failure can cause swelling in your abdomen and cause fluid to be stored in your lungs, resulting in shortness of breath. Cirrhosis. Damage to your liver may cause fluid to gather in your legs and abdominal cavity. Kidney disease or kidney damage. The extra fluid and sodium caused by kidney disease can lead to swelling in your legs and around your eyes. Weakness or damage to the veins in your legs. If you experience acute swelling in one leg, together with pain and/or redness in the calf, there may be a blood clot and you should seek medical help immediately. Problems with your lymphatic system. If your body is not draining excess fluid from tissue, this can lead to swelling. 
. Eat food that is rich in potassium. . Be active. Achieve a healthy weight. Drink plenty of water. Cut down on caffeine and alcohol. Consult your doctor. Ask about diuretics. Investigate birth control pills. Ask about dietary supplements. Consider herbal diuretics. Identify potential hormonal causes. Recognise the connection to binging and dieting. Think about physical inactivity. Consider medications. Evaluate diseases and conditions that can lead to fluid retention. 