Fluid Retention: What it is and how to Manage It

A few Words about Fluid Retention

Fluid retention is a condition in which the body retains more water than it needs, resulting in swelling, mainly in the lower limbs, abdominal area, or hands. It can be a temporary and harmless phenomenon, but also an indication of underlying pathological conditions when it appears persistently or severely.

The importance of water for good health is undeniable. Our body needs water to survive and function normally, just as it needs oxygen.

Water is a fundamental component of our body. Approximately 45–75% of our body weight consists of water, which participates in vital functions: thermoregulation, blood circulation, nutrient transport, and toxin removal.

Our body has mechanisms that strictly regulate fluid balance — however, this balance can be disrupted by various factors, leading to retention.

It is important to be able to distinguish when retention is normal and temporary (as happens to many people during the month), and when it may be related to an underlying problem that requires investigation. Fortunately, in most cases, guidance from a dietitian and doctor can significantly contribute to its management and prevention.

Types and Forms of Retention

Fluid retention can manifest in various ways, depending on the cause and the body area affected. The most common types are presented below:

Peripheral Edema

This is the most common form of fluid retention and mainly affects the lower limbs, such as the feet, ankles, and calves. This swelling often causes a feeling of heaviness or discomfort, especially at the end of the day or after prolonged standing or immobility.

Peripheral edema can be due to simple and reversible factors, such as heat, a sedentary lifestyle, or high salt intake. However, in some cases, peripheral edema is related to circulatory or lymphatic problems, such as venous insufficiency or lymphedema, and requires further investigation.

In any case, evaluation by a healthcare professional is important when the symptom persists or worsens.

Abdominal Edema (Ascites)

Ascites is the abnormal accumulation of fluid in the abdominal area, causing the abdomen to appear distended or “bloated” without apparent reason.

It is a symptom — not a disease in itself — most commonly associated with advanced liver disease, such as cirrhosis, as it is estimated that approximately 80% of individuals with cirrhosis develop ascites.

However, ascites can also occur in other conditions, such as kidney or heart failure, where the body’s fluid balance is significantly disrupted.

The most common symptoms include:

• Visibly distended abdomen, which can cause a strong feeling of pressure or heaviness
• Rapid weight gain
• Swelling in the ankles
• Difficulty breathing
• Gastrointestinal side effects, such as bloating, loss of appetite, abdominal pain, indigestion, and constipation
• Back pain or feeling of fatigue, especially in advanced cases

Ascites requires medical evaluation and management, while nutritional support (such as reducing sodium intake and monitoring hydration) plays a significant role in improving symptoms and quality of life.

Hormone-Related Fluid Retention

Fluid retention related to hormonal changes is particularly common in women and can occur at various stages of their lives. Specifically, it is observed:

• A few days before menstruation, as part of premenstrual syndrome (PMS)
• During pregnancy
• During menopause, due to changes in estrogen and progesterone levels

This type of retention is usually mild and temporary. However, it can cause bloating, swelling in the fingers or ankles, and also a feeling of a “heavy” or swollen abdomen.

Although not alarming, this retention can affect daily life, mood, and body image, making many women feel uncomfortable or think they have gained weight — when in reality, it is simply fluids that will be naturally eliminated by the body.

Proper nutrition, good hydration, and regular exercise can significantly help relieve these symptoms.

Temporary and Chronic Retention

Temporary fluid retention is something that often occurs in our daily lives and, in most cases, is not a cause for concern. It is usually caused by factors such as:

• High salt intake: The salt we consume through our diet contains sodium, a mineral that plays a significant role in regulating fluid balance in the body.

The body always tries to maintain a stable sodium concentration in the blood. However, when we consume large amounts of sodium (e.g., through increased consumption of processed foods or packaged snacks), the body reacts by retaining more water to balance the sodium concentration in the blood.

• Prolonged standing or sitting: Remaining in one position for many hours — standing or sitting — slows down blood circulation, especially in the lower limbs. This makes it difficult for blood to return to the heart and can lead to fluid accumulation in the legs and ankles.
• Insufficient hydration: When we don’t drink enough water, the body tries to “conserve” fluids, activating mechanisms that lead to retention. Dehydration, instead of reducing fluids, causes the body to retain them more, leading to swelling.
• High temperatures (heat): In a hot environment, blood vessels dilate to regulate body temperature. This facilitates the movement of fluid from the vessels into the surrounding tissues, leading to mild swelling – mainly in the legs.
• Hormonal changes (mainly in women): Changes in estrogen and progesterone levels during the menstrual cycle, pregnancy, or menopause can affect fluid distribution in the body and cause temporary bloating or swelling, particularly in the abdomen and limbs.

In these cases, the body temporarily retains more fluids, but the retention easily subsides.

In contrast, chronic fluid retention is more severe, more persistent, and lasts for a longer period. It often indicates an underlying health problem, such as:

• Heart failure
• Liver disease (e.g., cirrhosis)
• Kidney dysfunction
• Venous insufficiency
• Lymphedema

In these cases, retention does not easily subside on its own and may be accompanied by fatigue, shortness of breath, or sudden weight gain. It requires medical evaluation and personalized treatment, often in collaboration with a doctor and dietitian.

Dietary Strategies for Managing Retention

Diet plays a crucial role in regulating fluid balance in the body. With a few targeted changes to your eating habits, you can significantly reduce swelling and the feeling of retention. See the main strategies below:

Limiting Salt

The first and most important dietary goal is to limit the consumption of salt (sodium).

According to the World Health Organization (WHO) and EFSA, daily salt intake should not exceed 5 g (an amount corresponding to approximately 2000 mg of sodium).

This practically means that we should not exceed 1 teaspoon of salt daily.

This amount refers to the total salt intake throughout the day, meaning both the salt we add to food during preparation or serving, and that contained in various foods we consume, either naturally or as an additive.

Although many foods naturally contain small amounts of sodium, the main source of sodium (salt) in our diet is ultra-processed products, such as:

• Ready-to-eat frozen meals
• Salty packaged commercial snacks like potato chips, cheese puffs
• Canned foods such as canned tuna, canned legumes or vegetables
• Processed meats such as cold cuts, sausages
• Packaged vegetable or meat broths.
• Packaged bread and baked goods.
• Salad dressings such as soy sauce, ketchup, barbecue sauce
• Salted nuts
• Cured foods or pickles
• Salted butter

That’s why it’s very important to carefully read nutrition labels, to identify “hidden” sources of sodium and to recognize whether the food is low, medium, or high in salt.

When the label states “sodium” or “salt”, remember that 1 g of sodium is approximately equivalent to 2.5 g of salt.

Salt Content – How We Evaluate It:

Category	Salt Content (per 100 g)	Sodium Content (per 100 g)
Low	≤ 0.3 g	≤ 120 mg
Medium	> 0.3 g and ≤ 1.5 g	> 120 mg and ≤ 600 mg
High	> 1.5 g	> 600 mg

 

Also, to limit your salt intake, use little or no salt in cooking or replace salt with herbs and spices.

This way, you will not only reduce your salt intake but also gain the benefits of spices and herbs, which have antioxidant, anti-inflammatory, and other properties. Additionally, you can add vegetables like onion, garlic, or lemon to flavor your food without adding salt.

Adequate Potassium Intake

Potassium is one of the most important minerals, along with sodium, for regulating fluid balance in the body. It acts as a natural “antagonist” to sodium, helping the body excrete excess sodium through the kidneys, thereby reducing the tendency for fluid retention and swelling.

Foods rich in potassium include:

• Fruits, such as kiwi, pear, apricots, plums, banana, nectarine, melon, orange, dried figs, dates, orange juice, plum juice
• Vegetables such as tomato, avocado, pumpkin, zucchini, Brussels sprouts, mushrooms, okra, beets, potato, tomato paste, tomato sauce, spinach, asparagus
• Whole grains
• Legumes
• Dairy products, such as milk, yogurt
• Nuts such as pistachios, walnuts, almonds, etc.
• Dark chocolate

Research shows that a diet with increased potassium intake can contribute to reducing edema and improving fluid distribution in the body, especially when accompanied by restricted sodium intake.

Adequate Protein Intake

Protein is essential for many bodily functions, but few know its role in fluid regulation. A key blood protein, albumin, contributes to maintaining fluids within blood vessels, preventing their leakage into tissues.

When protein intake is insufficient, fluids “escape” more easily from the vessels, causing swelling, particularly in the legs or abdomen.

To support good fluid balance, make sure to consume adequate amounts of quality protein from foods such as:

• Dairy – milk, yogurt, cheeses
• Eggs
• Fish
• Seafood
• Poultry
• Lean red meat
• Soy and soy products, soybeans (edamame), tempeh, tofu, soy milk, etc.
• Legumes

Especially during periods of increased retention or swelling, careful protein intake can make a difference.

Adequate Hydration

It may sound paradoxical, but drinking enough water is one of the most effective “weapons” against fluid retention, especially when it is due to dehydration. When the body does not receive the necessary amount of fluids, it reacts “protectively” by activating mechanisms to retain fluids instead of eliminating them — which ultimately leads to retention.

Adequate hydration supports normal kidney function, helps excrete excess sodium, and maintains fluid balance at healthy levels.

Make sure to consume water consistently throughout the day, even if you don’t feel thirsty.

Fluid needs vary from person to person, depending on age, physical activity, environmental conditions, gender, and health status. However, there are general guidelines from reputable organizations. Specifically, the European Food Safety Authority (EFSA) recommends for adults:

• 5 L/day for men
• 2 L/day for women

These amounts refer to total water intake (i.e., from beverages and from foods).

Incorporating Foods with Natural Diuretic Action into the Daily Diet

Certain foods have a mild diuretic effect and can help with the natural elimination of excess fluids, without burdening the body.

They are not a medicine, but they can effectively supplement a diet aimed at managing retention.

• Celery and parsley – They contain phytochemical compounds that enhance diuresis.
• Cucumber – Rich in water and with a mild diuretic effect, it contributes to hydration and decongestion.
• Asparagus – Known for their natural diuretic properties, thanks to compounds like asparagine.
• Lemon juice – Enhances renal sodium excretion.
• Herbs like hibiscus tea and nettle – Have traditionally been used for mild support of kidney function.

Role of Exercise and Lifestyle

Addressing fluid retention is not limited to diet alone. Overall lifestyle, movement, and body care play a crucial role in decongesting the body. See below how you can naturally help your body:

• Exercise. Regular physical activity — such as walking, light cycling, or swimming — enhances blood and lymph circulation, helping the body move and eliminate trapped fluids. Even 10–20 minutes of movement a day can make a difference.
• Sleep. Lack of sleep can disrupt hormones related to retention, such as aldosterone and antidiuretic hormone (ADH). Ensure consistent sleep hours and adequate rest, as good sleep contributes to fluid balance.
• Stress management. Chronic stress increases levels of cortisol, a hormone that can promote water and sodium retention. Incorporating relaxation techniques — such as deep breathing, meditation, or simply a walk in nature — helps the body return to balance.

When to Consult a Doctor

Mild and temporary fluid retention is often harmless and can be improved with simple changes in diet and lifestyle.

However, there are cases where retention may indicate something more serious and requires medical evaluation.

Seek medical advice when:

• Swelling persists for a long time or worsens, despite efforts through changes in dietary habits and lifestyle.
• You experience pain, difficulty breathing, or sudden weight gain without obvious reason — symptoms that may be related to retention due to cardiac or respiratory problems.
• You have a history of heart, liver, or kidney disease, as in these cases, retention requires a personalized approach and close monitoring.

Do not ignore your body’s signals. Proper diagnosis and guidance from healthcare professionals can make a difference.

Conclusion

Fluid retention is a common phenomenon. Although in most cases it is temporary and harmless, persistent or severe retention may indicate an underlying disease and require medical evaluation.

Fortunately, there is much you can do through diet and lifestyle to prevent or reduce retention:

• Limit salt and processed foods
• Increase potassium and protein intake through diet
• Ensure adequate hydration
• Incorporate natural foods with mild diuretic action
• Move daily and take care of sleep and stress

Awareness of your body and implementing simple, targeted changes can make a difference. However, if symptoms persist or are accompanied by pain, shortness of breath, or sudden weight gain, do not hesitate to seek medical advice. Your body speaks to you — learn to listen.