Water retention: how can it be reduced permanently?
Written on November 16, 2025, by Pauline de Santarome
Unpleasant, uncomfortable, and sometimes painful, water retention is a phenomenon that is nevertheless easy to manage.
To get rid of it, it is important to understand its causes and follow a strict lifestyle.
Changes in diet and daily habits are sometimes necessary.
Here's what you need to know about the causes of water retention, and all our tips for reducing it permanently.
What causes water retention?
Water retention is caused by an imbalance between the amount of water we drink and the amount our bodies eliminate. This is known as an imbalance in hydrostatic pressure and osmotic pressure. Water enters the cells and remains trapped there, causing swelling in certain parts of the body, such as the feet and hands. Water retention is caused by various factors:
- The dilation of blood vessels, which makes them permeable and allows water to seep into the tissues. This phenomenon is particularly noticeable in hot weather.
- Too much salt in our diet: sodium binds to water and retains it in the body.
- A contraction of the muscles due to prolonged immobility (while sitting or standing) that leads to swelling of the legs and feet. This is why our legs can swell up on a plane.
- Hormonal changes: Hormones play a role in water retention, particularly estrogen. Some women experience water retention during their period, during the third trimester of pregnancy, or when they reach menopause.
What are the symptoms of water retention?
Water retention causes certain parts of the body to swell. Sometimes, the entire body swells.
In most cases, it occurs in the feet: this swelling is a symptom of poor blood flow back to the heart. However, swelling of the hands can also be observed.
It is sometimes associated with weight gain of up to four kilograms. This weight gain is simply due to fluid retention in the body.
Water retention is sometimes accompanied by mildly painful edema.
If you experience prolonged water retention without any known cause, or if your water retention is painful, do not hesitate to consult a healthcare professional as soon as possible.
How can water retention be reduced?
- Water retention is sometimes caused by excessive salt intake. It is important to be mindful of this and to eat a low-salt diet. Avoid ready meals, which are generally high in sodium. Foods rich in potassium help regulate sodium production. Potassium is found in foods such as avocados, nuts, bananas, sweet potatoes, etc. You should also favor foods with draining properties: cereals, fiber, etc.
- If you are retaining water, it is advisable to drink plenty of fluids. This may seem counterintuitive, but water retention is a sign that the body needs to be hydrated. When the body is thirsty, it stores reserves, which can lead to water retention. You can also eat fruits that are rich in water, such as melon and watermelon.
- Water retention is often caused by prolonged periods of inactivity. If you are forced to stand or sit for long periods of time, try to find a moment to take a few steps to restore circulation. Regular exercise (yoga, walking, swimming) is an excellent remedy for water retention.
- Clothes that are too tight restrict blood circulation and promote water retention. Opt for loose-fitting clothes.
- By raising your legs while lying down, you will improve blood circulation. You will quickly notice the effects.
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What dietary supplements should you take for water retention?
Certain plants promote elimination and have recognized diuretic effects. This is particularly true of ash, mouse-ear hawkweed, orthosiphon, meadowsweet, and cherry stems.
Discover Santarome Bio's water retention tablets, natural dietary supplements made exclusively from plants!
Our tablets combine the effects of six plants and four buds.
- Organic green tea has a profound effect: it is particularly renowned for its draining properties. It is therefore an excellent natural detoxifier.
- Organic hawkweed promotes the elimination of water and toxins.
- The cola nut helps burn fat.
- Organic nettle has diuretic properties and supports circulation.
- Organic ash has detoxifying and draining properties, so it helps eliminate water retention. It even has slimming effects.
- Organic meadowsweet has diuretic and purifying properties.
These six plants are combined with three buds that enhance their effectiveness: birch, oak, and blackcurrant. Discover all of Santarome's dietary supplements for blood circulation.
