Water Retention: Causes and Effective Remedies
Water retention is a common issue that can cause discomfort and a feeling of bloating in various parts of the body.
But what exactly is water retention, the condition we hear so much about? What are its causes, and how can we remedy it?
Here are some clarifications and tips for you!
What is water retention?
Scientifically speaking, water retention, also known as edema, is an abnormal accumulation of fluids in the body tissues.
This phenomenon can occur when there is an imbalance in the body’s fluid regulation mechanisms.
Normally, the lymphatic system and circulatory system work together to maintain an adequate water balance, allowing fluids to be filtered and drained properly. However, various factors can interfere with these physical dynamics, leading to the accumulation of so-called "excess fluids".
The causes of the "malfunction," which leads to water retention, can be many: for example, circulatory issues, hormonal imbalances, a diet high in sodium, lack of physical activity, injuries, or kidney diseases, varicose veins, etc.
From a physiological point of view, water retention can occur due to an increase in hydrostatic pressure in blood vessels, a decrease in plasma oncotic pressure (which promotes the return of fluids to the blood vessels), or an increase in vascular permeability, which allows fluids to leak out of vessels and accumulate in surrounding tissues.
In summary, water retention is the result of a complex "miscommunication" in the fluid regulation mechanisms of the body, which can be influenced by many physical, physiological, and/or environmental factors.
Let’s analyze the most common causes.
What causes water retention?
Water retention can be attributed to several factors, including:
- Poor blood circulation and circulatory problems, such as varicose veins.
- Hormonal imbalances or even simple fluctuations, like those that occur during the menstrual cycle or pregnancy.
- Excess sodium in the diet.
- Sedentary lifestyle and lack of physical activity.
Even small daily habits can have a significant impact on water retention.
For example, increasing physical activity with regular exercise, limiting the intake of sodium-rich foods, staying in shape, and controlling your weight are all actions that can help reduce the onset of water retention.
One of the most common and feared questions, however, is...
How much water should you drink per day to avoid water retention?
Contrary to what one might think, drinking more water can actually help prevent water retention.
The amount of water needed per day can vary from person to person based on several factors, including age, weight, level of physical activity, climate, and individual health status.
However, a commonly recommended general guideline is to drink at least 8 glasses of water a day, equivalent to about 2 liters.
The "8x8 rule", which encourages "drinking 8 glasses of water a day," can also be useful for eliminating excess fluids because drinking more water stimulates diuresis, promotes hydration (when the body is well-hydrated, it is less likely to retain fluids), counteracts retention caused by dehydration, and helps balance sodium, diluting it and maintaining an optimal sodium-fluid balance.
What disorders does water retention cause? Symptoms
Water retention can manifest itself as:
- swelling;
- a feeling of heaviness;
- fatigue in the legs;
- weight gain;
- tight, shiny skin.
In which areas does water retention occur?
The above-mentioned symptoms of water retention mainly occur in:
- legs;
- ankles;
- hands;
- arms;
- abdomen;
- face;
- neck.
How to fight water retention and say goodbye to bloating
To fight water retention and reduce bloating, you can adopt several strategies that may vary in effectiveness depending on the severity of the problem.
As mentioned, regularly exercising, reducing sodium intake, and drinking plenty of water can help, but there are also obviously many draining cosmetic products designed for this purpose.
Let’s go step by step...
How to reduce leg swelling due to water retention?
To relieve swelling in the legs due to water retention, you can:
- take walks;
- perform regular stretching exercises;
- use compression stockings or elastic stockings;
- apply cold compresses;
- keep your legs elevated to promote lymphatic drainage.
How to drain excess fluids naturally?
In milder cases, to naturally promote the drainage of excess fluids, it might be helpful to:
- drink diuretic teas like green tea or nettle teas and infusions;
- eat foods rich in potassium, such as bananas and sweet potatoes;
- receive massages or self-massage to stimulate lymphatic circulation.
Water Retention and Cosmetics
Cosmetics can be a significant aid in fighting water retention and eliminating excess fluids.
In addition to the above tips, using specific cosmetic products and taking draining supplements can maximize and speed up the desired results.
Here’s what could help:
- a warm bath with Dead Sea Pink Salt
- Draining wraps
- Draining creams
- Draining muds
Supplements for water retention
Regarding supplements, they can definitely make a difference in eliminating excess fluids:
- using draining products like Drena Slim Day, available in peach or blueberry flavors.
- Doing a DETOX cycle with Aloe Day Plus, available in Green Apple, Lemon, and Mango and Papaya flavors.
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