Water Retention: Is it really a problem?

Water retention (also known as fluid retention or edema) occurs when fluid builds up in the body tissues. While fluid retention may be a sign of serious heart or kidney disease, it is more often a relatively harmless condition called idiopathic edema.

People with idiopathic edema experience mild fluid retention but are otherwise healthy; and the cause of this condition is not completely understood.

Symptoms of water retention:

• Swelling of affected body parts - commonly the feet, ankles or hands. The swelling may get worse as the day progresses, but improve after a night’s rest.

• Aching of the affected body parts

• Joint stiffness

• Unexplained weight gain or weight fluctuations

• When pressed, the skin may hold the indent for a few seconds (pitting oedema)

Causes of water retention:

As previously mentioned, water retention could be a sign of heart or kidney disease. Be sure to rule out any of these serious conditions before seeking out other possible causes, which could include:

• A high salt intake

• Standing for long periods of time: this allows fluid to ‘pool’ in the tissues of the lower leg

• Hot weather: the body tends to be less efficient at removing fluid from tissues during the summer months

• Burns or sunburn: the skin retains fluid and swells in response to burn injuries

• Menstrual cycle: some women experience edema in the two weeks prior to menstruation

• Pregnancy hormones: these encourage the body to retain excess fluid

• Oral contraceptives: those that include oestrogen can trigger fluid retention

• Insufficient protein or vitamin B1 (thiamine) in the diet

• Certain medications including high blood pressure drugs (antihypertensives), corticosteroids and nonsteroidal anti-inflammatory drugs (NSAIDs) are known to cause fluid retention

• Chronic venous insufficiency: weakened valves in the veins of the legs fail to efficiently return blood to the heart. The pooling of blood can result in varicose veins.

Treating water retention with diet and lifestyle changes:

• Reduce the amount of salt in your diet. Avoid processed foods and junk food. Try to eat more home-cooked meals, as food from restaurants and fast food outlets tend to contain more salt. Use less salt in preparing meals, and don’t add salt at the table.

• Eat more potassium-rich foods, as this can help to reduce salt levels in the body. These foods include bananas, sweet potatoes, yoghurt, broccoli, spinach and salmon.

• A well-hydrated body is less likely to retain water, so aim to drink more water and avoid dehydrating drinks like tea, coffee and alcohol. Drinking plenty of water will actually help your kidneys to flush out excess fluid.

• Try and avoid being on your feet all day. If you can, lie down with a pillow under your legs, or at least try and put your feet up for 20 minutes in the afternoon.

• Support stockings may ease pain and swelling.

• Regular exercise, and losing any extra weight can also help in reducing water retention.

• Review your medication: As certain drugs can cause water retention.

• Diuretic pills: Diuretics increase the passing of urine, thereby causing the body to release more fluid. These drugs should be taken with great care and only under the supervision of your doctor.

Diuretic pills can actually make the situation worse by altering the water and salt balance in the body, but are needed in some cases.