The time has come to say goodbye to fluid retention and it is up to you to put an end to it

One of the most worrying problems, especially for women, when it comes to having a good physique is fluid retention, something that is accentuated especially in summer because the high temperatures dilate the blood vessels and part of the liquid is stored in the tissues, especially between the skin and muscle mass, becoming very uncomfortable.

This is of particular concern to women because they are more prone to have a greater fluid retention than men because their hormonal environment is different, they have less muscle mass and thinner skin.

There are pathologies that cause high fluid retention that, in some occasions, can be dangerous. But in this article we will not address that issue, but what habits can increase this retention in healthy people and how to solve it.
If there is a family history of cardiovascular disease, diabetes or other serious pathologies that could be related to fluid retention, it is advisable to consult your doctor.

What may be increasing my fluid retention?


A high intake of salt, and therefore sodium, can lead to an increase in fluid retention because when its concentration in the blood increases, two things happen:

  • Increased volume of fluid in the circulatory system
  • Increased blood pressure

These two things, together with the summer heat, cause a greater outflow of fluid out of the circulatory system and go to the areas that we like the least.


This is the same as with sodium. A higher consumption of processed products will cause blood sugar and insulin resistance to increase, generating a rise in blood pressure and a greater outflow of fluids out of the circulatory system.

Sedentary lifestyle

Sitting still also creates a problem in that circulatory and renal activity in draining excess fluids decreases.

Alcohol and tobacco

Any toxic substance, as in this case alcohol and tobacco, will also generate greater fluid retention because it decreases the correct functioning of our circulatory and renal system which, as we have mentioned above, are very important for draining excess liquid.

Tight clothing

Not only poor diet and sedentary lifestyle contribute to increased fluid retention, but other factors such as wearing tight clothing also increases it because it does not allow proper blood circulation.

How to fix my fluid retention

Eat more fruits, vegetables and other plant foods

Plant foods, especially fruits and vegetables, contain high amounts of water that improve circulatory and renal function.

On the other hand, plant foods (especially those that are whole grain), have enormous amounts of fiber and other nutrients with antioxidant action that further improve the functioning of the circulatory system.

Hydrate a lot, especially when it is hotter.

Dehydration, even if it is minimal, is a major cause of fluid retention, so it is important to always maintain a good state of hydration.

To know if we are properly hydrated, the best way is that when we urinate, the color of our urine is light yellow. We can drink herbal teas or cold teas to make it easier to drink water.

Physical exercise

Physical exercise makes our heart beat faster, greatly improving the effectiveness of our circulatory and renal system. The higher the intensity, the greater the activation of our systems. But this does not mean that we have to spend all day doing physical exercise. Simply by getting up every half hour and stretching, walking a little every day and doing 30-45 minutes of intense physical exercise a day, will be enough.


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