Water retention, how to deal with it

By Cristiano Antonino Last updated Jun 13, 2023

Water retention is a problem that affects most women. However, most people confuse water retention and cellulite

Although the two conditions are related, they have different pathogenetic mechanisms.

In fact, water retention derives from the stagnation of liquids and the accumulation of toxins in the tissues; cellulite is instead an inflammation of the connective tissue and of the subcutaneous adipose tissue.

Although water retention can favor the onset of cellulite, this does not always happen: in fact, cellulite also has a genetic predisposition and, when in its early stages, regular physical activity and diet and the reduction of water retention can prevent its evolution.

Water retention: what is it?

As mentioned before, water retention is due to our body’s tendency to retain liquids and this happens above all in areas predisposed to the accumulation of fat, such as thighs, buttocks and abdomen.

Its causes include bad eating habits (excessive salt consumption), a sedentary lifestyle, but also pathologies such as arterial hypertension, venous insufficiency and varicose veins, and diseases affecting the thyroid, liver, heart and kidney .

Although it is commonly believed that water retention causes weight gain, in truth the contribution to excess kilos, unless in frankly pathological situations, is marginal; the opposite is true: excess pounds promote water retention.

The types of water retention

Depending on how it manifests itself and its causes, water retention is divided into:

primary (or circulatory) water retention: i.e. the accumulation of liquids in the spaces between one cell and another. It is caused by a malfunction of the lymphatic system and the circulatory system: circulation slows down, liquids stagnate and tissue swelling and consequently pain may occur;
secondary water retention: it is caused by arterial or lymphatic pathologies such as hypertension, renal failure and lymphedema;
iatrogenic water retention, caused by the abuse of certain drugs;
water retention on a food basis, caused by a diet that is excessively rich in sodium, especially if accompanied by other incorrect habits such as spending a lot of time sitting or standing or wearing tight clothes.

Water retention: the symptoms

The primary symptom of water retention is swelling, which generally affects the lower areas of the body (calves, feet) but can also affect the thighs, abdomen and buttocks.

If neglected, the swelling can evolve into edema and – if the patient is predisposed – into cellulitis.

Other symptoms that may occur are a sense of tiredness and heaviness, and the appearance of varicose veins and visible capillaries; the latter are symptoms which also lead to the suspicion of venous insufficiency.

The symptoms actually depend on the area of the body in which water retention occurs:

head and upper limbs: it can concern the face, which appears swollen, or it can occur under the eyes, in the form of bags and swelling. Sometimes it also affects the arms and hands;
trunk: the swelling is localized in the abdomen, on the stomach and sides, but also in the buttocks area;
lower limbs: the most common form of water retention, it can occur along all the lower limbs but is concentrated above all in the area between the knees and feet (legs and feet are affected by the force of gravity and the many hours spent standing).

Water retention: the causes

Although in most cases water retention is caused by an incorrect lifestyle (abuse of salty foods and lack of physical activity), sometimes the causes are other and include:

poor functioning of blood and lymphatic circulation;
the frequent and prolonged use of certain drugs (anti-inflammatories, steroids, hormone replacement therapy);
arterial hypertension, cardiovascular or renal pathologies, bladder or liver diseases, alterations of glucose metabolism and insulin resistance.

The risk factors that predispose are

overweight
excessive sedentary lifestyle
smoke
alcohol abuse
pregnancy
habit of using too high heels and/or too tight clothes

Water retention: the diagnosis

Patients who experience excessive swelling, especially in the lower limbs, usually seek medical attention.

To verify that you actually suffer from water retention, you can first carry out the “finger test”: pressing your thumb firmly on the swollen area, and maintaining the pressure for a few seconds, if the fingerprint remains clearly visible, then it is retention.

To be safer, it is then possible to collect urine within 24 hours, the time in which an adult individual should physiologically produce a volume of urine of approximately 1,000 – 2,000 ml.

If the diuresis drops to 400-500 ml/24h we speak of oliguria, if it drops below 100 ml/24h we speak of anuria.

The main causes of poor urine production are dehydration (from vomiting or diarrhea), anorexia, urethral obstruction, kidney damage or – precisely – water retention.

Water retention: advice on nutrition

To resolve water retention, it is necessary to intervene on the habit/pathology that triggered it.

Therefore, overweight or obese people should try to lose weight, smokers should give up cigarettes.

It is also necessary to limit the consumption of alcohol, avoid wearing tight-fitting clothes and high heels, and try not to stand for long periods without moving.

The first aspect to intervene on, however, is nutrition.

It is essential to limit the use of salt and the consumption of excessively sodium-rich foods such as sausages.

But that’s not all: dairy products, white flour, saturated fats (eg butter) and fatty meats should also be avoided or at least limited.

Instead, the following are preferred:

fruits and vegetables rich in ascorbic acid, which protects blood vessels (citrus fruits, pineapple, kiwi, strawberries, cherries, lettuce, radicchio, spinach, broccoli, cabbage, cauliflower, tomatoes, peppers, potatoes);
dietary fibers, as they promote intestinal motility and fight constipation (which hinders vascular outflow in the abdomen);
the detox days, perhaps following a day with some exceptions to the rule: for 24 hours it will be necessary to consume mostly tea, herbal teas, fruit or vegetable smoothies;
the fish;
olive oil and seed oil.

Water should be drunk abundantly: the recommended dose (in the absence of other relevant pathologies) is about 1.5-2 liters a day.

Oligomineral or minimally mineralized waters are allowed, while alcoholic and sugary drinks, but also coffee (since caffeine is a pharmacologically active substance) should be moderated.

Especially in those who normally drink little, greatly increasing the amount of liquids taken initially will favor diuresis.

Over time, however, the body will learn to absorb more water.

Other good eating habits include:

use a little salt when cooking food;
to flavor dishes, use spices, lemon and balsamic vinegar instead of salt;
limit the consumption of packaged foods;
replace snacks and snacks with fresh fruit.

Water retention: remedies and behaviors to adopt

In addition to acting on nutrition, there are several good habits to adopt to combat water retention:

if you spend a lot of time standing, without moving, it is advisable to stand up on your toes from time to time to stimulate circulation;
it is useful to sleep with a pillow under the calves and feet to promote venous return;
regular physical activity is essential for the microcirculation: the best option is walking, as it reactivates the circulation and strengthens the muscles of the thighs and calves, but swimming and cycling are also very effective;
if water retention is caused by venous insufficiency, proprioceptive exercises and ankle mobilization are useful;
to eliminate the toxins produced, after each training session it is good to stretch.

Finally, herbal teas are useful against water retention: those based on centella strengthen and make blood vessels more elastic; those based on pineapple stem improve blood and lymphatic circulation; sweet clover is used in case of venous and lymphatic insufficiency, edema and swelling of the lower limbs, water retention and cellulite; birch has a detoxifying and draining action, as do berries (especially blueberries and blackcurrants).

Before consuming them, however, it is good to hear the opinion of your doctor.

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