Water retention, also known as fluid retention refers to an excessive build up of fluid in the circulatory system, body tissues, or cavities in the body. Up to 70% of the human body consists of water. Water exists both inside and outside our body's cells. Blood is mostly made up of water, as are our organs and muscles.
Up to 70% of our body is water:
Muscle is made up of approximately 75% water
Fat consists of about 50% water
Bones are made up of about 50% water
Fluid regularly leaks into body tissues from the blood. The lymphatic system is a network of tubes throughout the body that drains this fluid (called lymph) from tissues and empties it back into the bloodstream. Fluid retention (oedema) occurs when the fluid isn’t removed from the tissues.
The two broad categories of fluid retention include generalized oedema, when swelling occurs throughout the body, and localized oedema when particular parts of the body are affected.
The wide range of causes includes the body’s reaction to hot weather, a high salt intake, and the hormones associated with the menstrual cycle. However, it’s recommended that you see your doctor rather than self-treat, because oedema can be symptomatic of serious medical conditions such as heart, kidney or liver disease.
Symptoms can include:
-Swelling of affected body parts
-Feet, ankles and hands are commonly affected
-The affected body parts may ache
-The joints may feel stiff
-Rapid weight gain over a few days or weeks
-Unexplained weight fluctuations
Some of the many common causes of fluid retention include:
-Gravity – standing up for long periods of time allows fluid to ‘pool’ in the tissues of the lower leg.
-Hot weather – the body tends to be less efficient at removing fluid from tissues during the summer months.
-Menstrual cycle – Some women experience oedema in the two weeks prior to menstruation.
-Pregnancy – hormones encourage the body to hold onto excess fluid.
-The Pill – oral contraceptives that include oestrogen can trigger fluid retention.
-Dietary deficiency – such as insufficient protein or vitamin B1 (thiamine) in the diet.
Treatment for fluid retention
Depending on the cause, treatment may include:
-A low-salt diet:Reduce the amount of salt in your diet; for instance, don’t add salt during the cooking process and stop salting your meals at the table. Avoid foods like potato chips and salted peanuts. Be wary of processed foods such as manufactured meats, which tend to contain ‘hidden’ salt.
-Diuretics (water pills)
-Lifestyle changes in response to the underlying medical condition: for example, avoidance of alcohol if liver disease is the cause
-Changes to medication or dosage, if drugs are the cause
-Dietary adjustments, if malnutrition is the cause
-Drink plenty of water. It may sound contradictory, but a well-hydrated body is less likely to retain fluid.
-Cut back on dehydrating drinks such as tea, coffee and alcohol.
-Cranberry juice has a mild diuretic action.
-Lie down with your legs higher than your head, when possible.
-Exercise regularly.
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