{"id":28068,"date":"2021-09-27T17:28:49","date_gmt":"2021-09-27T21:28:49","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28068"},"modified":"2021-09-28T11:37:49","modified_gmt":"2021-09-28T15:37:49","slug":"retaining-water","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/retaining-water\/","title":{"rendered":"5 Possible Reasons Why You\u2019re Retaining Water\u2014And What To Do About It\u00a0"},"content":{"rendered":"<p class=\"p3\">If your stomach has ever felt bloated, your face has ever felt puffy, or your feet and ankles have ever felt swollen, you\u2019ve probably experienced water retention. Retaining water is uncomfortable, sometimes concerning, and often downright mysterious\u2014but thankfully, it\u2019s not <i>typically<\/i> a serious or permanent condition, and there\u2019s usually a pretty simple fix or two that\u2019ll help you wash those extra fluids away. Here are five of the most common culprits of water retention, plus what you can do to send it packing.<\/p>\n<h2 class=\"p3\"><b>What Fluid Retention Is All About<\/b><\/h2>\n<p class=\"p6\">Fluid balance is the regulation of the water coming in and out of your body that\u2019s necessary for maintaining the proper balance that allows essential minerals called electrolytes (think magnesium and potassium) to stay within healthy levels, explains dietitian <a href=\"https:\/\/www.thepinkpamplemousse.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Chrissy Arsenault<\/span><\/a><span class=\"s2\">, R.D.N., L.D. When you\u2019re in a state of proper fluid balance, water enters and leaves the body at a normal rate.<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">When you&#8217;re retaining water, though, you\u2019ve fallen out of balance, Arsenault says. In some cases, this can indicate illness like <\/span><span class=\"s3\">heart or kidney disease\u2014but fortunately, \u201c<\/span>many causes of fluid retention are preventable,\u201d says dietitian <a href=\"https:\/\/narialemire.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Naira Le Mire<\/span><\/a>, M.P.H., R.D., C.L.E.C. Or, at the very least, you can remedy them relatively easily.<\/p>\n<h2 class=\"p1\"><b>Possible Reasons Why You\u2019re Retaining Water<\/b><\/h2>\n<p class=\"p1\">So what\u2019s behind those swollen ankles? The following culprits are the most common causes of water retention.<\/p>\n<h3 class=\"p2\"><b><span class=\"Apple-converted-space\">1. <\/span><\/b><span class=\"s4\"><b>You\u2019re not hydrating enough<\/b><\/span><\/h3>\n<p class=\"p9\">Whether you have to set reminders for water breaks or buy one of those motivational time-stamped water bottles, drinking water is key to maintaining fluid balance. \u201cDuring times of dehydration, our body adapts by releasing an antidiuretic hormone,\u201d says Le Mire. This makes your body intentionally retain whatever fluid you do have in order to maintain homeostasis.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/dehydration-causes\/\" target=\"_blank\" rel=\"noopener\">Are You Dehydrated Without Even Knowing It?<\/a><\/strong><\/p>\n<p class=\"p9\">You may be surprised to know that even being in a <i>mildly<\/i> dehydrated state can impact your fluid balance enough to cause retention, as one <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22692114\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\"><i>Journal of Strength and Conditioning Research<\/i><\/span><\/a> study shows. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h3><b><\/b><span class=\"s4\"><b>2. You\u2019re overdoing it on Alcohol<\/b><\/span><\/h3>\n<p class=\"p6\">On the flip side, there are certain beverages that ultimately leave you dehydrated enough to start retaining water.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p6\">One big one: alcohol. \u201cWhen one <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5760509\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">study<\/span><\/a> analyzed fluid balance, alcohol was shown to contribute to loss of fluids and cause feelings of bloating and swelling,\u201d says Arsenault. A major contributor to this is the fact that alcohol has a dehydrating effect in the body, which then causes you to hold onto whatever fluid you can get your hands on.<\/p>\n<h3 class=\"p5\"><strong><span class=\"Apple-converted-space\">3. <\/span><span class=\"s4\">You\u2019re being too liberal with salt<\/span><\/strong><\/h3>\n<p class=\"p3\">If you\u2019re one to salt food before even tasting it and find yourself swelling often, it might be time to lighten up.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p6\">Case in point: This <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28414302\/\" target=\"_blank\" rel=\"noopener\"><i>The Journal of Clinical Investigation<\/i> <span class=\"s1\">study<\/span><\/a>, in which groups of healthy men ate diets controlled for three salt intake levels. As the men increased their salt intake, they drank more water and held onto more fluid throughout their bodies.<\/p>\n<p class=\"p14\">Along those lines, frequently eating out or buying frozen meals could also lead to water retention, as both typically equal higher sodium intake.<\/p>\n<h3><b>4. You\u2019re experiencing hormonal changes<\/b><\/h3>\n<p class=\"p11\">For women, in particular, hormones are a common culprit behind water retention, comments dietitian Katie Dodd, R.D.N., L.D., F.A.N.D., founder of <a href=\"https:\/\/thegeriatricdietitian.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">The Geriatric Dietitian<\/span><\/a> blog. \u201cHormonal changes throughout menstrual cycles to those during <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4005978\/\"><span class=\"s1\">pregnancy<\/span><\/a> can increase the risk of the body holding on to water,\u201d she says.<\/p>\n<p class=\"p11\">Research published in <a href=\"https:\/\/link.springer.com\/article\/10.2165\/00007256-199316060-00005\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\"><i>Sports Medicine<\/i><\/span><\/a> that investigated athletes at different points in the menstrual cycle and while on hormonal contraceptives offers a closer look at this. \u201cT<span class=\"s4\">he<\/span> results provided evidence that increased levels of progesterone and estradiol during the luteal phase are linked to fluid retention,\u201d says Arsenault. Basically, women may naturally be more likely to retain water during the phase of their cycle when their ovaries release an egg, right before the onset of their period.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h3><b><\/b><span class=\"s4\"><b>5. You take certain medications<\/b><\/span><\/h3>\n<p class=\"p6\"><span class=\"s5\">Most medications have side effects\u2014and fluid retention is a common one. \u201c<\/span>Water retention is a side effect of some common medications, from blood pressure medications to pain relievers to oral steroids,\u201d says Dodd. \u201cCheck with your doctor or pharmacist to see if any of the medications you are taking could have water retention as a side effect.\u201d<\/p>\n<h2 class=\"p11\"><b>How To Ease Irritating Fluid Retention<\/b><\/h2>\n<p class=\"p11\">Now that you might have a better idea of what\u2019s behind your frustrating water retention, rest assured that there are a few simple tactics you can use to remedy it.<\/p>\n<h3><b>1. Drink more hydrating liquids<\/b><\/h3>\n<p class=\"p9\">Let\u2019s start with an obvious one: Drink more water. \u201cDrinking fluids (mainly water) easily prevents dehydration,\u201d says Le Mire. (Remember, the more liquid your body craves, the more it holds onto!)<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p9\">\u201cDrink water throughout the day, and always pair it with your meals,\u201d Le Mire adds. She personally likes infusing her water with fruits for extra flavor: \u201cJust add your favorite and let it soak for about an hour,\u201d she suggests. FYI: Experts often recommend drinking half your body weight in ounces of water per day.<\/p>\n<h3 class=\"p9\"><b>2. Swap salt for Herbs and Spices<\/b><\/h3>\n<p class=\"p11\">The average person should limit <a href=\"https:\/\/www.google.com\/url?q=https:\/\/www.heart.org\/en\/health-topics\/high-blood-pressure\/changes-you-can-make-to-manage-high-blood-pressure\/shaking-the-salt-habit-to-lower-high-blood-pressure&amp;sa=D&amp;source=editors&amp;ust=1632495997376000&amp;usg=AOvVaw0aElfIYoQtR1s_Eno_wsDj\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">daily sodium intake<\/span><\/a> to no more than 2,300 milligrams, while those with high blood pressure or pre-hypertension should stay under 1,500 milligrams daily, says Gorin.<span class=\"s6\"><span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/high-protein-salty-snacks\/\" target=\"_blank\" rel=\"noopener\">8 High-Protein Snacks That&#8217;ll Satisfy Your Salty Cravings<\/a><\/strong><\/p>\n<p class=\"p6\">In lieu of salt, Arsenault recommends using spices and herbs to add extra flavor to your food. We also love adding a squeeze of lemon or lime juice to most savory recipes.<\/p>\n<h3 class=\"p6\"><b><\/b><span class=\"s4\"><b>3. Eat more potassium-rich foods<\/b><\/span><\/h3>\n<p class=\"p17\">The electrolyte potassium also plays a key role in <a href=\"https:\/\/www.cdc.gov\/salt\/potassium.htm\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">managing the fluid balance<\/span><\/a> in your body, which is why Gorin says it\u2019s important to get your fill of it (which is 4,700 milligrams) every day.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p19\"><span class=\"s7\">Luckily, potassium is easy to find in foods. Some of Gorin\u2019s go-to sources include <\/span>cooked lentils (731 milligrams per cup), potatoes (1,600 milligrams per large potato), edamame (676 milligrams per cup), and tomato (427 milligrams per cup). <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p6\">Might we suggest treating yourself to a little <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/nice-cream-recipes\/\" target=\"_blank\" rel=\"noopener\">banana nice cream<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/keto-dessert-recipes\/\" target=\"_blank\" rel=\"noopener\">avocado mousse<\/a> for a healthy, potassium-rich dessert?<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2 class=\"p11\"><b>When Retaining Water Warrants A Doctor\u2019s Visit<\/b><\/h2>\n<p class=\"p11\">Most fluid retention can be prevented by eating a healthy diet, staying hydrated, and avoiding alcohol. However, if you have any concerns, speak with your doctor. \u201cCertain health conditions (like renal failure, heart disease, dialysis, and liver disease) can lead to fluid retention, so it is vital that you consult with your primary care providers with concerns,\u201d says Le Mire. This is especially true if you\u2019re experiencing decreased amounts of urination and any chest pain or pressure.<\/p>\n<p class=\"p11\">Since coughing, shortness of breath, loose stools, nausea, feeling full without eating much, and rapid weight gain can also indicate a heart problem, call your doctor if you experience water retention plus any of these symptoms, Arsenault adds.<span class=\"Apple-converted-space\">\u00a0<\/span><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If your stomach has ever felt bloated, your face has ever felt puffy, or your feet and ankles have ever felt swollen, you\u2019ve probably experienced water retention. Retaining water is uncomfortable, sometimes concerning, and often downright mysterious\u2014but thankfully, it\u2019s not typically a serious or permanent condition, and there\u2019s usually a pretty simple fix or two<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/retaining-water\/\">Read More <span class=\"screen-reader-text\">5 Possible Reasons Why You\u2019re Retaining Water\u2014And What To Do About It\u00a0<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":28071,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-28068","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Possible Reasons Why You\u2019re Retaining Water\u2014And What To Do About It\u00a0<\/title>\n<meta name=\"description\" content=\"Fluid retention can be frustrating, uncomfortable, and more common than you think. 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