Water Retention: What Causes It and How to Eliminate It

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  • Smoking

  • Dehydration

  • Alcoholic and sugary beverages

  • Pregnancy

  • Tight clothing and high heels

  • Oral contraceptives

  • Certain medications (e.g. corticosteroids, blood pressure drugs)

🧠 How to Know If You Have Water Retention

The most noticeable symptom is swelling, especially in the legs, often accompanied by:

  • Skin discoloration

  • A lingering indentation when pressed

  • Joint stiffness

  • Pain or heaviness

  • Headaches

  • Bloating

  • Fluctuations in weight

  • Loss of appetite

Note: Water retention is often confused with cellulite, but the two are not the same. While cellulite is a structural skin issue involving fat cells and connective tissue, water retention involves fluid buildup. However, fluid retention may contribute to the development of cellulite—particularly in its early stages.

✅ How to Eliminate Water Retention

If your water retention is linked to a medical condition or necessary medication, consult your doctor for a personalized approach.

However, when it results from lifestyle habits, small daily changes can make a big difference.

1. Improve Your Diet

  • Drink at least 2 liters of water daily, preferably low in sodium

  • Eat water-rich, low-sodium foods, such as:

    • Cucumber, fennel, chicory, radicchio

    • Citrus fruits, strawberries, melon, kiwi, pineapple, apricots, peaches

    • Whole grains and legumes for better digestion

  • Avoid:

    • Salty foods and sodium-rich additives (e.g. bouillon cubes)

    • Processed and packaged foods

    • Cured meats, aged cheeses, snacks, and pickled items

2. Stay Active

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