Water retention, or edema, occurs when the body begins to store an excessive amount of fluid in the tissues, which are usually supplied by the bloodstream. Under normal conditions, the lymphatic system consisting of a complex of vessels drains excess fluids into the blood. The latter can begin to accumulate when the body is put under pressure by various factors, such as salt intake, high temperature, obesity, hormonal changes due to the menstrual cycle or a serious illness. Carefully evaluate the symptoms to determine the cause.
Steps
Part 1 of 3: Evaluating Potential Weight Gain
Step 1. Weigh yourself
All of a sudden you have gained almost 2 kg in one day? While overeating and lack of exercise can promote weight gain over time, suddenly gaining several pounds indicates water retention.
- Weigh yourself at various times of the day, taking note of what the scale says over a few days. If it varies significantly over a day or two, these fluctuations are likely more due to water retention than actual weight gain.
- Remember that menstrual-related hormonal changes in women can significantly affect their tendency to retain fluids. If the waist swells a few days before your period, it is very likely that this phenomenon will disappear after a day or two from the beginning of the flow. Try again towards the end of the cycle.
Step 2. Examine the physical symptoms of this potential weight gain you feel
If you are normally thin, do you notice less muscle definition? This is another sign of fluid accumulation.
Step 3. Check your nutrition if you still have doubts
Remember that losing weight takes time. Therefore, you will have to wait several weeks to see results. By decreasing your calorie intake and increasing physical activity, you will lose the extra pounds more easily. However, if it doesn't, you are most likely suffering from water retention.
Part 2 of 3: Assess for Swelling in Extremities
Step 1. Look for swelling in the hands, legs, ankles and feet
The peripheral areas of the cardiovascular system are also the peripheral areas of the lymphatic system. Consequently, the symptoms of water retention mainly manifest themselves in these regions.
Step 2. Check if you are having trouble putting the rings on
If they don't slide comfortably, your hands are swollen. The watch and bracelets can also offer similar clues, although swollen fingers indicate a greater risk of retaining fluids.
Step 3. Check if the socks leave marks around the legs
Sometimes, skin furrows are caused by too tight rubber bands rather than physiological factors, but if they occur systematically, it means that your legs or ankles are swollen.
If you notice that the shoes are suddenly too tight, be aware that this sensation is another important indication of swelling in the extremities
Step 4. Press the swollen areas with your thumb and release the pressure
If a small indentation remains for a few seconds, you may suffer from edema, which is an accumulation of fluid concentrated in a certain area.
Remember that edema does not always produce this phenomenon. The body may continue to retain fluids even if there is no trace left after pressing on the skin
Step 5. Look in the mirror and see if your face is swollen
Swelling or tight or shiny looking skin can be an additional sign of water retention. Very often bags form under the eyes.
Step 6. Check if your joints hurt
Focus on areas where you experience swelling or that sag after squeezing them. If they are stiff or sore, especially in the extremities, they indicate water retention.
Part 3 of 3: Determine Probable Causes
Step 1. Evaluate the environment around you
If it is very hot, water retention could be caused by the high temperature. This is especially true if you do a lot of physical activity in the hottest season and drink little fluids. While it may seem like a paradox, increasing your water consumption will help you get rid of excess fluids. High altitudes may also favor the tendency to retain fluids.
Step 2. Consider how far you are moving
Sitting or standing in the same position for a long time can cause fluid to accumulate in the lower limbs. For example, a long flight or a sedentary job is likely to trigger this phenomenon. Get up and take a spin at least every two hours, or practice some exercise, such as flexing your toes and stretching them forward if you're stuck in the seat during a long flight.
Step 3. Assess your nutrition
Excessive sodium intake often promotes fluid accumulation. Obesity can also put stress on the lymphatic system and cause water retention, especially in the extremities. Read food labels carefully to make sure they don't hide a significant amount of sodium especially if you don't suspect excessive salt content.
Step 4. Think about your last period
Are you in the middle or near the end of your period? For women, this may be the most common reason why the body tends to retain fluids.
Step 5. Exclude the risk of serious illness
While water retention is typically caused by the factors described so far, it can also indicate more serious health problems, such as a malfunction of the heart or kidneys due, for example, to congestive heart failure or kidney failure.
If you are pregnant and notice a sudden buildup of fluid, contact your doctor immediately. Water retention can be a symptom of preeclampsia, a syndrome that carries serious risks to the health of the expectant mother and baby
Advice
- If you have symptoms related to water retention and feel very tired, ask your doctor for a heart check.
- If you have any signs of water retention but don't feel the need to urinate, ask your doctor to do a kidney check.
- To reduce water retention, try to consume fresh foods and avoid canned foods, frozen foods, or foods rich in sodium.
Warnings
- If your body is holding onto fluids and you feel tired or have difficulty urinating, call your doctor right away. It could be a heart or kidney disorder.
- If you are pregnant, always consult your gynecologist if you notice a strong accumulation of fluids.
- Even if you don't have the warning symptoms described so far, call your doctor if signs of water retention persist. You need to rule out the risk of other health problems, including liver or lymphatic system dysfunction.
