How to Get RID of Water Retention | Main Causes & Holistic Remedies

You’re Eating Too Many Carbs

Carbohydrates literally hold water, hence the name carbo + hydrate.

When you eat carbs, your body stores glycogen in your muscles and liver. For every gram of glycogen, your body holds onto 2-3 grams of water.

So, if your diet is high in carbs, especially refined ones like white rice, bread, and sugar, you’ll naturally retain more water.

Your Salt Intake is Too High

Eating too much sodium, especially from junk food, processed snacks, and restaurant meals, forces your body to hold onto water to maintain balance.

This leads to bloating, puffiness, and even higher blood pressure.

You’re Not Drinking Enough Water

It sounds ironic, but when you don’t drink enough water, your body panics and starts storing as much fluid as possible to prevent dehydration.

Again, this can make you feel puffy and bloated.

Hormonal Changes

Hormones like estrogen, progesterone, and cortisol can cause water retention.

This is why many women feel bloated before their period. High cortisol (stress hormone) also signals your body to store both fat and water, making you feel heavier than you actually are.

Lack of Physical Activity

If you sit for long hours or don’t move enough, excess fluid accumulates in your lower body, causing swollen feet, ankles, and even bloating around the stomach.

Movement helps your body flush out extra water through sweat and circulation.

Medications

Certain medications, especially birth control, blood pressure meds, and anti-inflammatory drugs, can alter fluid balance in your body, causing you to retain water.

Unfortunately, many people take pills unnecessarily without realizing this side effect!

Poor Kidney or Liver Function

Your kidneys and liver play a major role in balancing fluids in your body.

If they’re overworked due to poor diet, alcohol, or toxins, they won’t function optimally, leading to water retention.

Now that you know the causes, here’s how to balance your water levels naturally:

1. Reduce carb intake – Focus more on healthy fats and proteins instead. Watch this video to know the best macros for fat loss.

2. Stay hydrated – The more water you drink, the less your body holds onto! Aim for 3-4 liters per day.

3. Control your sodium intake – Keep it below 2,400mg per day and avoid processed foods.

4. Move your body – Exercise, walk, or stretch throughout the day to improve circulation.

5. Manage stress – High cortisol levels lead to water retention, so practice deep breathing, yoga, or meditation.

6.  Eat potassium-rich foods – Bananas, avocados, and leafy greens help flush out excess sodium naturally.

7.  Limit alcohol and processed foods – These put extra strain on your kidneys and liver, making water retention worse.

If you’ve been feeling bloated, puffy, or heavy, water retention could be the culprit.

Making small changes to your diet, hydration, and lifestyle can help you shed excess water weight and feel lighter and healthier.

💡 Remember, inflammation is another big reason for stubborn weight gain.

In my next article, I’ll talk about how to reduce inflammation naturally, so be sure to stay tuned!