5 Signs Of Water Retention And Ways To Deal With It
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It is a well-known fact that up to 60% of the adult human body is made up of water (1). While this figure is ideal, in certain cases, it is possible for your body to have lower or higher amounts of water in it. Low levels of water is referred to as dehydration, and on the other hand, high levels of water in the body is known as water retention (2), (3).
Today we are going to focus on water retention. We are going to help you find the most obvious signs of water retention and even offer tips to deal with them so you can lead a healthier, more balanced lifestyle. Here are 5 crucial signs of water retention and how you can combat them:
1. Swollen Ankles And Legs
The symptom explained: Sitting all day at work or even standing for long hours on a daily basis can cause you to have swollen ankles and legs (4). It’s the lack of movement in everyday activities that is to blame here. Apart from your legs and ankles being swollen, you may even find them to be heavy – a symptom that worsens if you have to wear heels all day.
How to make it better: The best way to deal with it is to lay down with your legs raised a few times each day. However, since doing that at work is not possible, try taking a walk every now and then and wear comfy shoes.
2. Bloated Tummy
The symptom explained: A swollen and heavy tummy can arise when you are about to get your periods or if you use birth control pills that contain hormones in them. Moreover, if you are undergoing hormone replacement therapy, then you too may experience a bloated stomach that’s caused by retaining water (5).
How to make it better: If the bloating is a result of periods, it’ll be fine in a few days. However, if medication is the cause, you should get in touch with your doctor to find an effective remedy for your symptom.
3. Swollen Abdomen And Legs
The symptom explained: Not only does isolated swelling in the legs or abdomen signal water retention but it does so when the two of them occur together as well. When both these areas are swollen, you may experience other symptoms such as breathlessness, lightheadedness, weakness, and an increased heart rate. These symptoms collectively can also indicate heart issues (6).
How to make it better: If you notice these symptoms, get in touch with your doctor immediately and strictly follow the instructions you receive. Get a check-up done regularly and also monitor your daily salt intake.
4. Puffy Face
The symptom explained: A swollen face with extra puffiness around the eyes is another major sign of water retention. What you eat for dinner can cause this symptom to arise and manifest itself when you wake up in the morning. Generally, junk and packaged foods that are high in sodium are responsible for this symptom (7).
How to make it better: You don’t have to do anything to get rid of the puffiness in your face as it goes away on its own over time. However, still try to have a diet that’s low in salt and preservatives.
5. Pain And Swelling In Legs
The symptom explained: In this symptom of water retention, you’ll notice enlarged veins on your legs. You may even find a change in the color of your skin and might even suffer from rashes (8). Apart from signaling water retention, they can also be indicative of problems with your veins. They might not be functioning properly, resulting in blood clots.
How to make it better: There’s not much you can do on your own, so it’s best to consult your doc right away. You may be prescribed certain medications or you may have to undergo surgery. In any case, religiously follow the instructions you’ve been given and rest your legs as much as possible. You can even wear compression stockings to get some relief.
Frequently Overlooked Causes Of Water Retention You Need To Watch Out For
While a lack of water intake and a high sodium diet are the most common reasons for water retention, you need to keep an eye out for these other possible causes too:
- Medication side effects
- Malnutrition
- Frequent air traveling
- Pregnancy
If you notice water retention symptoms in conjunction with one of these conditions, don’t panic. Easy, general rules to deal with water retention exist. For example, having a healthy diet that is rich in fresh fruits and nuts can help greatly. Resting your legs after work, consulting your doctor, taking prescribed medications regularly and wearing compression stockings are other things that can help.
Water retention might sound like a very scary condition but it’s not. In most cases, it can be easily managed and doesn’t cause much discomfort. However, if it’s accompanied by symptoms such as fever or pain or rashes or if it happens for no apparent reason, it’s a cause for concern.
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