Water retention, also known as oedema, is the build-up of fluid in the circulatory system or within tissues and cavities. 

Water retention causes swelling in the hands, feet, ankles and legs and is common in women during pregnancy or before their period. 

Causes of water retention:

  • Too much of salt intake.       
  • Gaining water weight during periods.          
  • Certain medication, etc. 


  • Swelling of body parts (ankles, feet and hands).  
  • Bloated tummy.    
  • Feeling stiffness or aching·        
  • Weight fluctuations/ gain, etc  

Tips to deal with water retention:

  • Eat Less Salt. Sodium can bind to water in the body, and decreasing your salt intake may help reduce water retention.     
  • Drink more water. water retention comes from a lack of water because you're body doesn't know when it will get more water so it retains the water that it doesn't get- help kidneys to flush out excess fluid·
  • Eat a healthy, balanced diet that contains a lot of vegetables, whole grains and other high-fibre foods.
  • Include in diet proteins like curd, lean chicken, nuts, etc.    
  • Increase Your Magnesium Intake. Include nuts, whole grains, dark leafy vegetables.       
  • Increase Vitamin B6 in your diet. It helps reduce water retention, especially in women with premenstrual syndrome. Include food likes banana, potatoes, walnuts etc.      
  • Eat More Potassium-Rich Foods. Potassium appears to help reduce water retention in two ways, by decreasing sodium levels and increasing urine production. Healthy high potassium foods include beans, dark leafy greens, potatoes, coconut water, yoghurt, fish, avocados, mushrooms.        
  • Avoid Refined carbs.    
  • Avoid all processed, fried and junk food.        
  • Sleep well.   
  • Don’t stress.        
  • Exercise daily. Regular exercise can help you maintain a natural balance of body fluids and sweat out excess stored water.