Water Retention: 6 Common Causes and How to Avoid Them

We’ve all heard the phrase “Your body is 90% water”, which should speak mountains about how important water is to our health. However, it’s also true that too much of a good thing is a bad thing, and water is no exception.

In fact, when excess water and fluids build up inside one’s body, water retention happens. This condition is characterized by swelling in feet, legs, ankles and hands and a general feeling of discomfort or puffiness.

 Common Causes of Water Retention

The most common causes of water retention include:

  1. Dehydration

Surprisingly, not drinking enough water can cause fluid retention. The best way to prevent this is to stay hydrated at all times – however, there’s no need for drinking gallons of water. Instead, go for the recommended amount, which is about 8 glasses per day.

  1. Too much salt

Although sodium is crucial to our health, too much of it can definitely cause water retention. Avoid salty snacks such as chips and other junk food and don’t over-salt your meals.

  1. Magnesium deficiency

Without a doubt, magnesium is one of the most important minerals for human health. Having a magnesium deficiency can lead to various health problems, including water retention. To avoid magnesium deficiency, eat foods rich in this mineral, such as nuts, seeds, avocados, whole grains etc. Taking a supplementation is also an option.

  1. Vitamin B6 deficiency

Vitamin B6 is a group of related vitamins, which are very important for the health of our red blood cells. A deficiency in this group of vitamins can lead to water retention, so it’s best to consume lots of foods high in B6, such as walnuts, bananas, potatoes and meat.

  1. Potassium Deficiency

Potassium is a mineral that is responsible for various important body functions. Among other things, it decreases sodium levels and increases urine production. For this reason, if its levels become too low, water retention can occur. Consume avocados, bananas and tomatoes to avoid potassium deficiency.

  1. Processed Foods

Refined carbs, processed foods and junk foods can all lead to water retention (among other health problems). They lead to spikes in blood sugar and insulin, which in turn lead to sodium retention and finally water retention. If you want to be healthy and avoid water retention, it’s best to stay away from them.


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