How do I get rid of water retention fast?

Cut down on salt, eat potassium-rich foods, drink enough water and move regularly. Most people notice less puffiness in a few days.

Does drinking more water reduce water retention?

Yes, staying well hydrated helps the body release excess fluid rather than hold on to it.

Is water retention the same as fat?

No. Water retention causes puffiness and quick weight changes; fat gain is slower and doesn't leave pitting marks.

Weight10 min

How to reduce water retention: less salt, potassium-rich foods, barley water and moving often

Feeling puffy, with rings getting tight and sock marks on your ankles, is often water retention rather than fat. These tips on how to reduce water retention help the body let go of extra fluid: less salt, more potassium-rich foods, enough water, barley or dhania water, and moving regularly.

Why the body holds water

Salty and processed food, long hours of sitting or standing, hot weather, hormonal changes before periods and some medicines can make the body hold fluid. Swelling can also be a sign of heart, kidney, liver or thyroid problems, especially if it is persistent or one-sided.

Barley water (jau ka pani) and coriander seed water (dhania pani) are traditional Indian drinks used to support urine flow and reduce puffiness.

Ingredients

2 tablespoons barley or 1 teaspoon coriander seeds
Potassium-rich foods: banana, coconut water, curd, spinach, sweet potato
Plenty of plain water

How to prepare

Boil barley in 4 cups of water for 20 minutes, strain and add lemon; or soak coriander seeds overnight and strain.
Plan meals with home-cooked, lightly salted food.

How to use

Sip a glass of barley water or dhania water once a day.
Eat a potassium-rich food at each meal.
Get up and walk for 2–3 minutes every hour; raise swollen legs for 15 minutes in the evening.

Helpful habits

Read labels: namkeen, instant noodles, sauces and bread are high in salt.
Drink enough water — dehydration can make the body hold on to fluid.
Wear comfortable footwear and avoid tight socks.

Precautions

People with kidney disease or on potassium-sparing medicines should check with a doctor before increasing potassium.
See a doctor for swelling that is sudden, one-sided, painful, or comes with breathlessness, chest pain or reduced urine.
Don't take water pills without a prescription.

Frequently asked questions

How do I get rid of water retention fast?: Cut down on salt, eat potassium-rich foods, drink enough water and move regularly. Most people notice less puffiness in a few days.
Does drinking more water reduce water retention?: Yes, staying well hydrated helps the body release excess fluid rather than hold on to it.
Is water retention the same as fat?: No. Water retention causes puffiness and quick weight changes; fat gain is slower and doesn't leave pitting marks.