Why retain water

Plane flights, hormone changes, and too much salt can all cause your body to retain excess water. Your body is made up mainly of water.

When your hydration level is not balanced, your body tends to hang on to that water. Usually, water retention may cause you to feel heavier than normal, and less nimble or active. It can also cause:. Water retention is a common health issue, and can occur on a daily basis. A number of factors can cause it including:.

Your doctor can determine if you need any of the following to relieve your water retention:. Try to limit your intake of sodium to no more than 2, milligrams per day. This means shopping the perimeter of the grocery store and not eating processed, packaged foods. Try adding spices instead of salt to flavor vegetables and lean proteins. According to a study published in the Journal of Caring Sciences , vitamin B-6 significantly helped with premenstrual symptoms like water retention.

Protein attracts water and keeps your body balanced. This can cause swelling, which often occurs in the feet, ankles and legs. You might also notice swelling in the hands - perhaps meaning that rings no longer fit. Other symptoms include weight gain and a slight 'denting' on the flesh when pressure is applied.

Whilst uncomfortable, water retention is not necessarily a sign of anything serious - causes include inactivity and poor diet and the normal hormonal changes that occur before a monthly period. However, sometimes water retention can be a sign of a more significant illness, particularly if it's severe or comes on very suddenly.

Other conditions may sometimes be mistaken for fluid retention. These include lymphoedema and lipoedema. Lymphoedema is caused by abnormal lymphatic drainage, and can run in families. It's also often seen in one limb after cancer surgery where lymph nodes have been removed or radiotherapy for cancer.

Lipoedema is a an abnormal build-up of fat cells and mainly affects women. Unlike fluid retention and lymphoedema, lipoedema doesn't result in a dent in the skin when you press your finger into the flesh. Occasionally swelling in the lower limbs may be caused by a complication of varicose veins. These veins can sometimes cause changes in small blood vessels, leading to inflammation and swelling. On the other hand, one study in healthy men did not find the same effect, so results may depend on the individual 5.

Summary Sodium can bind to water in the body, and decreasing your salt intake may help reduce water retention. Magnesium is a very important mineral. In fact, it is involved in more than enzymatic reactions that keep the body functioning. One study found that mg of magnesium per day reduced water retention in women with premenstrual symptoms PMS 6. Other studies in women with PMS have reported similar results 7 , 8. Good sources of magnesium include nuts, whole grains, dark chocolate and leafy, green vegetables.

You can find magnesium supplements at your local drugstore or online. Summary Magnesium has been shown to be effective in reducing water retention, at least for women with premenstrual symptoms.

They are important for the formation of red blood cells and serve many other functions in the body. Vitamin B6 has been shown to reduce water retention in women with premenstrual syndrome 8. Foods rich in vitamin B6 include bananas , potatoes , walnuts and meat. You can also purchase vitamin B6 supplements at your local drugstore or online.

Summary Vitamin B6 may help reduce water retention, especially in women with premenstrual syndrome. Potassium is a mineral that serves several important functions.

For example, it helps send the electrical signals that keep the body running. It may also benefit heart health 9. Potassium appears to help reduce water retention in two ways, by decreasing sodium levels and increasing urine production Bananas, avocados and tomatoes are examples of foods that are high in potassium.

Summary Potassium may reduce water retention by increasing the production of urine and decreasing the amount of sodium in your body. Dandelion Taraxacum officinale is an herb that has been used as a natural diuretic in folk medicine for a long time As the lymphatic system delivers and reabsorbs lymphatic fluid, it also helps the body maintain fluid balance. If a problem prevents the lymphatic system from working properly, fluid can start to build up around the tissues.

This can cause swelling in various parts of the body, including the abdomen, ankles, legs, and feet. Cancer , infections, and blockages can all cause problems with this system.

What causes swelling in the ankles? Learn more here. Waste, fluids, and other substances pass into tiny tubules in the kidneys, which act as a filter. The bloodstream reabsorbs anything the body can reuse and removes the waste in urine. If the kidneys do not work properly, they cannot remove waste material, including fluids and sodium. The fluid will therefore stay in the body. People with chronic kidney disease , for example, may notice swelling in the lower limbs, hands, or face.

During pregnancy, the body holds more water than usual, and this can lead to swelling in the lower limbs — especially during hot weather or after standing for a long time.

Hormonal changes and carrying extra weight in the abdomen can also contribute. If the swelling suddenly becomes more severe, however, it may be a sign of pre-eclampsia. This is a type of high blood pressure that can harm both the mother and the fetus. Anyone who experiences headaches, vomiting, pain under the ribs, or vision problems along with increased swelling during pregnancy should seek immediate medical attention. People with mobility problems or a sedentary lifestyle can develop edema in the lower legs.

Underuse can cause the calf muscle pump to lose strength. People with obesity may experience swelling due to the extra weight they carry. Obesity also increases the risk of high blood pressure, kidney disease, and heart disease , all of which can result in edema. Obesity also increases the risk of metabolic syndrome , which includes type 2 diabetes , high blood pressure, and other health issues.

Albumin is a protein that helps the human body manage fluids. When a person has a severe protein deficiency, it may be harder for their body to move interstitial fluid back into the capillaries. When a person is severely malnourished, they may develop kwashiorkor. Symptoms include a loss of muscle mass and an enlarged abdomen. This is due to fluid retention in the bodily tissues. What is malnutrition , and who is at risk?

When the immune system detects an unwanted invader, such as bacteria or an allergen, it will mount an attack. Inflammation is part of this process.