1. Causes of Water Retention


The following factors can cause your body to retain water:

• Women may experience water retention during pregnancy or in the days leading up to menstruation.

• People who are physically inactive, such as those confined to bed rest or sitting for long periods (e.g., long flights), can also experience water retention.

• In some cases, water retention can be a symptom of a serious medical condition, such as kidney disease or heart failure. If you experience sudden or severe fluid retention, seek medical attention immediately.

2. Ways to Reduce Water Retention in the Body



2.1 Eat Less Salt

Salt is made up of sodium and chloride. Sodium binds with water in the body and helps maintain fluid balance both inside and outside the cells. Consuming too much salty food can cause your body to retain water.

2.2 Increase Your Magnesium Intake

Magnesium is an essential mineral involved in over 300 enzyme reactions that keep your body functioning properly. Increasing magnesium intake may also help reduce water retention.
Good sources of magnesium include nuts, whole grains, dark chocolate, and leafy green vegetables. You can also take magnesium supplements available at pharmacies, but be sure to consult a doctor before using them to avoid any unwanted side effects.

2.3 Increase Vitamin B6 Intake

Vitamin B6 is a group of related vitamins that play a vital role in the formation of red blood cells and many other bodily functions. Studies have shown that vitamin B6 can help reduce water retention in women with premenstrual syndrome (PMS).
Good sources of vitamin B6 include bananas, potatoes, walnuts, and meat.

2.4 Eat More Potassium-Rich Foods

Potassium is an essential mineral that serves many important functions, including sending signals for vital body activities and supporting heart health. It can reduce water retention in two ways: by lowering sodium levels and increasing urine production. Foods rich in potassium include bananas, avocados, and tomatoes.

2.5 Drink Dandelion Leaf Tea

Dandelion (Taraxacum officinale) has long been used in traditional medicine as a natural diuretic. It can help reduce water retention by increasing urine production.

2.6 Avoid Refined Carbs



Refined carbs, such as sugar and processed grains (e.g., white flour), cause blood sugar and insulin levels to spike. High insulin levels make your body retain more sodium by increasing sodium reabsorption in the kidneys, leading to greater fluid accumulation.

Additionally, you can try the following ways to reduce water retention in your body: