Water retention: three techniques to quickly reduce swelling
Written on October 19, 2025, by Pauline de Santarome
Although very unpleasant and unsightly, water retention can be alleviated through simple measures and appropriate dietary supplements. At Santarome Bio, we offer tailored solutions to help you manage your water retention issues.
Discover ourdietary supplements for bloodcirculation!
What is water retention? 🚶
Water retention occurs when water accumulates in the tissues of our body, causing swelling.
Water retention is mainly observed in certain parts of the body: fingers, thighs, stomach, legs, etc.
Water retention is relatively unsightly and can also be a warning sign of more serious illnesses. If you experience prolonged and painful water retention, consult a doctor immediately.
What causes water retention? 👣
The causes of water retention are linked to an imbalance in the circulation of water within the blood vessels. This is known as Starling's equilibrium: our bodies are composed of an average of 65% water, which is naturally eliminated by the kidneys after being filtered by the arteries. In cases of water retention, the arterial capillaries filter the water, but the venous capillaries do not absorb the filtered water quickly enough. The venous capillaries, whose role is to reabsorb the filtered water along with carbon dioxide and waste products, no longer perform their function properly.
It should be noted that water retention problems mainly affect women, with 50% of the female population being affected.
The causes of water retention can vary, including:
- A diet high in salt.
- A sedentary lifestyle.
- Hormonal imbalances.
- Side effects of certain medications.
- Medical conditions such as heart, kidney, or liver disease, as well as thyroid disorders.
Symptoms of water retention can vary depending on the part of the body affected. Common symptoms include:
- A feeling of swelling or numbness in the limbs.
- Joint or muscle pain.
- An increase in body circumference.
- Sudden weight fluctuations.
- Tight or shiny skin on the affected areas.
- Difficulty moving the affected joints.
- General fatigue or weakness.
It is important to consult a doctor if you experience symptoms of fluid retention, especially if they are accompanied by severe pain or other unusual symptoms.
Water retention in the legs:
Water retention in the legs is one of the most common symptoms. You may notice swelling in your ankles, calves, or thighs, as well as numbness and pain. Your legs may also feel heavy and tired. This accumulation of water can be the result of a sedentary lifestyle, a diet high in salt or carbohydrates, heat, or pregnancy.
Water retention in the abdomen:
Water retention in the stomach can also occur, causing bloating and abdominal swelling. This can be due to factors such as excessive salt intake, menstruation, hormones, or digestive problems. However, if you experience abdominal pain, loss of appetite, or nausea, it is important to consult a doctor.
What can be done to combat water retention in the long term?
In the long term, here are some measures that can help reduce water retention:
Reducing sodium intake:
Sodium is a mineral that retains water in the body, so reducing the amount of salt in your diet can help reduce water retention. Processed foods, such as ready meals and snacks, often contain high amounts of sodium. Therefore, it is important to read food labels carefully and choose healthier, lower-sodium options.
Exercising:
Exercise can help improve blood circulation and reduce water retention. Cardio exercises such as running, brisk walking, cycling, and swimming can be particularly beneficial. These activities stimulate blood circulation throughout the body, which can help eliminate excess water.
Avoid standing or sitting for long periods of time:
This can cause fluid to build up in your legs and feet. If you have to stand or sit for long periods of time, take regular breaks to move around and stretch your legs.
What are the right steps to take to deflate quickly? 📋
To get rid of water retention, there are natural techniques that have long been proven to be effective:
By lying down and raising your legs, you will restore blood circulation. Certain foods promote drainage, such as avocados, bananas, pistachios, walnuts, etc. Rich in potassium, they can be eaten without moderation!
A poorly hydrated body tends to retain water: stay well hydrated by drinking at least 1.5 liters of water per day!
Elevate your legs:
When you experience water retention, elevating your legs can be a quick and effective solution to reduce it. Lie on your back and elevate your legs by placing a pillow under your feet. This will help restore blood circulation in your legs and reduce swelling. It is recommended to do this for 15 to 20 minutes several times a day.
Choose foods that promote drainage:
Certain foods can help reduce water retention by promoting lymphatic drainage. Potassium-rich foods such as avocados, bananas, pistachios, and walnuts are particularly useful in helping to eliminate excess water from the body. Fiber-rich foods such as green vegetables, berries, beans, and lentils can also help improve the digestive system and reduce water retention.
Stay hydrated:
Hydration is key to reducing water retention. If your body is dehydrated, it tends to store more water. It is therefore important to drink enough water throughout the day to stay properly hydrated. It is recommended that you drink at least 1.5 liters of water per day. If you are physically active or sweat a lot, you will need to drink more to compensate for water loss.
Cellulite and water retention: what's the connection? 🍊
Generally speaking, cellulite is defined as an accumulation of fatty tissue. The skin then takes on a dimpled or "orange peel" appearance. Some forms of cellulite are caused by water retention; this particular type of cellulite can have several causes:
- A hormonal imbalance
- Eating habits (diet too high in salt)
The veins do not filter water quickly enough, causing swelling, which leads to "infiltrated cellulite."
The role of additives in water retention 🍛
Additives play an important role in water retention: water tends to accumulate in areas with high concentrations of sugar or salt. That's why, to avoid water retention, it's important to watch what you eat: the recommended daily intake of salt is 5 to 6 grams per day, but we consume an average of 12 grams per day!
That is why it is strongly recommended that people suffering from water retention favor homemade meals and avoid prepared foods, which are very high in sodium. It is less well known that carbonated drinks such as soda are also very high in sodium and can therefore be very harmful to water retention in the medium term.
What dietary supplements are recommended for water retention? 🌱
At Santarome Bio, we offer dietary supplements that help combat water retention.
⭐⭐⭐⭐⭐ - Melanie
Top efficiency
I took this treatment for 15 days. The tablets are easy to take with a large glass of water. In terms of results, my legs feel lighter and I also feel less bloated. I recommend this treatment.
Our dietary supplement for water retention works on four levels to counteract the effects of water retention:
- Green tea has draining properties. Its high catechin content makes it a diuretic plant.
- Organic mouse-ear hawkweed is a perennial plant that drains toxins and increases urine volume.
- Organic cola nuts, rich in fiber, are renowned for their slimming properties. They are an excellent way to lighten and refine the figure.
- Organic nettle: a purifying plant, organic nettle is rich in trace elements, making it an ideal ally for detoxifying the body. It eliminates toxins and waste from the body.
- Organic ash: Its leaves are known for their laxative and diuretic properties.
- Organic meadowsweet: It accelerates diuresis and facilitates renal elimination of water.
"Organic Water Retention" tablets are also enriched with buds: birch, ash, and blackcurrant. These buds increase the effectiveness of the plants tenfold for optimal water retention.
