How to tell if you're retaining fluid and how to prevent it

By Max. D Gray. Updated: January 20, 2017
How to tell if you're retaining fluid and how to prevent it

Fluid retention is a common problem that usually appears as a symptom of other possible conditions including: kidney, liver or heart problems, conditions such as pregnancy or menopause, a sedentary lifestyle or poor diet. Fluid retention is also one of the culprits why you sometimes feel bloated or just can't seem to lose weight while dieting, but it's not always easy to detect. Do you think you have this problem? At we'll explain how to tell if you're retaining fluid.

You may also be interested in: How To Prevent Fluid Retention At Home
Steps to follow:

One indication that you're retaining fluid is to pay attention to your legs. The lower extremities are usually the first to be affected by this condition, so if you begin to experience fatigue and a heaviness in your legs, it could be due to a lack of adequate circulation.


When liquid is retained, both the feet and ankles become more swollen than normal and this gradually increases as the day progresses. If your feet swell, you may notice that your shoes will feel tighter than usual.


The legs may also become swollen, but for most people with water retention, it's not so easy to perceive. Cramps and weakness in this area are also common symptoms.


When suffering from fluid retention, the abdominal area is one of the most affected. It causes you to be bloated and to feel "fatter" than you really are and as the day goes on, the swelling increases. In fact, many people discover that they are retaining fluid when they fail to lose weight despite changing their diet.


You can prevent fluid retention effectively, but you should make some major changes. Also, if the problem worsens, it may be necessary to consult a doctor to rule out kidney, liver, heart problems or other diseases. If you are pregnant and notice fluid retention, it is important to let your doctor know.

If you want to prevent your body from retaining fluid, consider these tips:

  • Control the salt in your diet and avoid eating foods that are too spicy, as well as junk food. Limit your total intake of salt to less than a teaspoon per day.
  • Incorporate into your routine a foods to reduce fluid retention like pineapple, artichokes and various teas
  • It's important to avoid a sedentary lifestyle and to exercise. Physical activity helps to control and eliminate this problem
  • You also need to learn to manage stress and anxiety, since they're both key triggers that lead to fluid retention
  • If you have a job that requires spending many hours sitting, it's important that you periodically get up to stretch your legs. It's also recommended to work with your feet slightly elevated
  • If you have an illness that increases the propensity for fluid retention, it's recommended that you consult your doctor about how you can improve this condition and support your health

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How to tell if you're retaining fluid and how to prevent it, we recommend you visit our Healthy living category.

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This blog was super helpful especially now during the holiday season !!!!! Thank you
OneHowTo Editor
So glad we could help, derrika!
How to tell if you're retaining fluid and how to prevent it
How to tell if you're retaining fluid and how to prevent it

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