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How Do I Get Rid of Excess Water in My Body?

Water retention takes place when excessive fluids form within the body. Doctors also call this condition as edema or fluid retention. This takes place in the circulatory system or inside cavities and tissues. It may cause swelling in the feet, hands, legs and ankles.

How Do I Get Rid of Excess Water in My Body?

Individuals may avoid or reduce the problem of water/fluid retention by following the 6 easy steps, which include-

Eat Less Sodium or Salt

Salt is a composition of sodium (Na) and chloride (Cl). Sodium is responsible to bind water in human body and maintains a perfect balance of fluids both inner and outer parts of human cells. If you frequently have meals, high in sodium/salt, like various types of processed foods, your body will retain huge amount of water. Reason for this is that processed foods constitute the biggest dietary source of salt or sodium. Thus, reducing the intake of processed foods containing sodium or salt is the first step to deal with excess retention of water in the body.

Increase the Intake of Magnesium

Magnesium constitutes a significant mineral and in fact, it plays a prime role in 300 different enzymatic reactions to make sure about proper functioning of the human body. In addition, increase in the intake of magnesium may help a lot in reducing water retention. According to a research study, about 200 mg of magnesium consumed on a daily basis has reduced the problem of water retention in individuals, particularly, among women dealing with premenstrual symptoms. Dark chocolate, whole grains, nuts, green and leafy veggies constitute the best sources of magnesium.

Increase the Intake of Vitamin B6

Vitamin B6 belongs to a group consisting of various other related vitamins essential for the growth and development of human body. These are of huge significance in the formation of red blood cells and at the same time, perform different functions in the body. Vitamin B6 has proved to be beneficial in reducing the retention of water among women, particularly during the PMS phase. Potatoes, bananas, meat and walnuts are a few food items, which are of rich in Vitamin B6.

Consume Food Items Rich in Potassium

Potassium is one of the essential minerals for human beings and it performs a few important functions, such as sending electrical signals to keep your body running and gives benefits in terms of heart health. Potassium intake reduces water retention in two different ways i.e. by increasing the production of urine and decreasing the levels of sodium. Tomatoes, avocados and bananas are a few food items, which are rich in potassium.

Try to Intake Dandelion

Dandelion i.e. Tarazacum Officinale is an herb useful as a natural diuretic in various folk medicines for many years. Natural diuretics may help in reducing water retention by increasing the number of times you urinate in a day.

Strictly Avoid Refined Carbohydrates

Consumption of refined carbohydrates results in rapid spike in the levels of insulin and blood sugar. High levels of insulin forces the body to retain sodium in higher amounts by increasing its absorption in kidneys. This results in higher volume of fluid within the body. Grains, like rice, white flour and table sugar as well as processed sugars are examples of refined carbohydrates.

Inclusion of Good Habits

Excluding the aforementioned ways related to dietary changes, you may even reduce water retention in your body with two good habits, as mentioned here.

Moving Around- By moving around or simply walking a bit may prove to be an effective way to reduce the build-up of fluid in specific areas, such as in your lower limbs. Even elevating the feet may also help you a lot.

Increase the Water Intake- Increase in the intake of water is paradoxically helpful in reducing the problem of water retention.


  1. Medical News Today – “What to know about water retention” (https://www.medicalnewstoday.com/articles/187978)
  2. Healthline – “8 Simple Ways to Get Rid of Water Retention” (https://www.healthline.com/nutrition/how-to-get-rid-of-water-retention)
  3. Mayo Clinic – “Water retention: Relieve this premenstrual symptom” (https://www.mayoclinic.org/healthy-lifestyle/womens-health/expert-answers/water-retention/faq-20400311)
  4. WebMD – “Diuretics and Water Pills” (https://www.webmd.com/hypertension-high-blood-pressure/guide/diuretics-water-pills-overview)

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Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:July 22, 2023

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