We talked to a doctor and a nutritionist about why swelling occurs and whether it is necessary to limit your drinking regime.
- The role of water
- Symptoms
- Causes
- How to withdraw
- Expert comments
Mikhail Shvetsov, nephrologist, Ph.D., “Family” clinic;
Elmira Gereeva, psychologist, nutritionist, consultant on weight correction and eating behavior, head of the educational department of the School of Emotional Intelligence.
The role of water in the body
The human body consists of almost 60% water. It is vital for the proper functioning of the body, as it is largely responsible for cellular homeostasis and the dissolution of nutrients (1). Doctors associate insufficient fluid intake with chronic diseases. Maintaining the necessary fluid level is important to avoid dehydration, which can cause metabolic and functional disorders. Water is excreted from the body not only through sweat and urination – a person constantly uses it even when breathing (2).
In the past, scientific interest in water metabolism has focused mainly on extreme forms of dehydration and water intoxication. However, there is evidence that mild dehydration can also cause disease (3).
How to understand that there is a lot of water in the body
If water is so important, why is there a question about getting rid of excess water? As with any system, balance is necessary. Excess fluid in the body causes:
- visible swelling;
- increased blood pressure in the veins and capillaries;
- weight gain or sudden fluctuations in weight over a short period of time;
One of the consequences of drinking too much water is a decrease in electrolytes. If sodium levels fall below 135 millimoles per liter (mmol/L), doctors call the problem hyponatremia (4).
An easy way to find out if water is being retained is to gently press on your foot, ankle or calf. If there is swelling, the dent in the skin will not disappear immediately, but will remain for several seconds. Keep in mind that this symptom may indicate not only poor nutrition and insufficient drinking, but also many serious diseases. Therefore, if you find a problem, you should consult a doctor who will prescribe tests and conduct additional examinations.
Why water is retained in the body
There are several reasons why fluid retention occurs. Some of them are easily eliminated by adjusting your diet, while others require medical intervention and appropriate treatment. Several factors contribute to water retention.
Medicines
Edema is often diagnosed when taking certain medications, including steroids, hormones, antidepressants and anti-inflammatory drugs (5). The body's reaction to substances is individual, so if unpleasant symptoms appear, it is necessary to monitor the prescribed therapy and select medications in agreement with the doctor.
Excess sodium
Salt retains water. Accordingly, the more salty foods in the diet, the worse the kidneys excrete fluid.
Excess weight
Excess body weight contributes to fluid retention in cells. Obesity is often associated with improper drinking regimen and dietary violations, excessive consumption of fried and salty foods, which increase swelling. At the same time, some studies show that at the beginning of the weight loss process, the amount of fluid in the subcutaneous fat tissue can also increase (6).
Sedentary lifestyle
If a person sits or lies down a lot during the day, blood circulation is impaired, fluid is not pumped and metabolic processes slow down. Research confirms that 30 minutes of walking or exercise improves the adaptation of body fluids in both overweight and thin people who lead a sedentary lifestyle (7).
Hormonal changes
Fluctuations in estrogen and progesterone levels can cause decreased blood flow, leading to swelling. These changes in hormone levels can occur in women during pregnancy and at certain times of the menstrual cycle (8).
Lack of water
It sounds like a contradiction, but research confirms that lack of water leads to water retention. When the body is dehydrated, it stores fluid for later use. When trying to combat swelling, it is important to pay attention to the amount of pure water you consume and not stop drinking altogether.
Bad habits
Excessive consumption of coffee, strong tea and alcohol leads to edema. These drinks have a diuretic effect, accelerating the removal of fluid. Smoking also contributes to fluid retention in the body due to the fact that tobacco smoke narrows blood vessels, impairs blood flow and the supply of oxygen to cells (9).
Chronic diseases
How to remove excess water from the body
The first thing you should do when you notice symptoms of fluid retention is to review your lifestyle.
- Maintain a drinking regime. Drinking enough fluids supports metabolism and reduces the risk of water retention. Women need 2–2.7 liters of water per day, men – 2.5–3.7 liters, pregnant women – 2.3–3 liters, and nursing women – 2.6–3.8 liters.
- Follow healthy eating principles. Avoid canned, fried and refined foods, carbonated drinks and snacks. Add more fiber, fresh vegetables and fruits to your diet.
- Reduce the amount of salt in your diet. Sodium is necessary for many biochemical processes, but its excess leads to edema. WHO recommends consuming no more than 5 g of salt per day (less for children) (10). It is desirable that the salt be iodized.
- Maintain the level physical activity. If you lead a sedentary lifestyle, it is enough to take short breaks to warm up, and in the evenings, walk or do full-fledged workouts.
- Expand your diet. Research confirms that some foods have a mild diuretic effect, allowing fluid to circulate properly in the body. Try adding horsetail, parsley, and fennel to your meals (11), (12), (13). Another remedy used to reduce water retention is nettle (14).
- Consult a doctorRemember that swelling may indicate serious illnesses, so examination, testing, and prescription of diuretic drugs may be required.
Expert comments
How justified is it to remove water from the body…
