Water retention—also called edema or fluid retention—happens when excess fluid builds up in the body’s tissues, leading to swelling. This can cause puffiness, heaviness, or discomfort, especially in the arms, legs, ankles, feet, and hands.

In mild cases, water retention may resolve on its own. But sometimes, it signals an underlying health condition—like kidney disease, heart failure, or liver cirrhosis—that requires medical attention. Pregnant women and older adults are more prone to water retention, but anyone can experience it.

What Does Water Retention Look Like?

Water retention can make body parts—particularly the face, hands, ankles, and feet—look swollen and puffy. The skin may appear shiny, stretched, or feel tight to the touch.

Some people notice that when they press the swollen area with a finger, the skin leaves a temporary “pit” or indentation. This is known as pitting edema. Others may feel heaviness, stiffness, or pain that makes walking or moving joints difficult.

Example: Many people notice their shoes feel tighter at the end of a long day, especially if they’ve been sitting or standing for hours. This can be a mild, temporary form of fluid retention.

Lifestyle And Dietary Causes

Several everyday habits and dietary choices can lead to water retention:

  • Excess Sodium: Eating too much salt causes your body to hold onto extra water. Foods like chips, processed meats, canned soups, and fast food are common culprits.

  • Protein Deficiency: Low protein in the blood (hypoalbuminemia) makes fluid leak from blood vessels into surrounding tissues. This is rare in developed countries but can occur with severe malnutrition or certain illnesses.

  • Prolonged Sitting Or Standing: Long flights, office jobs, or even hot weather can cause swelling in the feet and ankles.

Health Conditions That Cause Water Retention

Some chronic conditions increase your risk of fluid buildup:

  • Heart Failure: When the heart doesn’t pump efficiently, blood backs up in the veins, forcing fluid into tissues. This often causes swelling in the legs, ankles, or abdomen.

  • Kidney Disease: Damaged kidneys can’t properly filter sodium and water, leading to swelling, especially around the eyes and legs.

  • Liver Cirrhosis: Scarring of the liver increases pressure in blood vessels and lowers protein production, leading to abdominal swelling (ascites).

  • Venous Insufficiency: Weak vein valves cause blood to pool in the legs, resulting in ankle and calf swelling.

  • Lung Disease: Severe lung conditions like emphysema can indirectly cause fluid buildup by straining the heart and circulation.

  • Cancer: Tumors in the pelvic or abdominal region (e.g., kidney or ovarian cancer) can block lymphatic or venous flow, leading to swelling in the legs.

Medications That Trigger Fluid Retention

Some commonly prescribed drugs list water retention as a side effect:

  • Corticosteroids (for inflammation and autoimmune conditions)

  • Hormonal Medications (birth control pills, hormone replacement therapy)

  • NSAIDs (nonsteroidal anti-inflammatory drugs for pain relief)

  • Blood Pressure Medications (such as calcium channel blockers)

These medications may alter how the body processes salt and water, leading to swelling.

Pregnancy And Water Retention

Pregnancy naturally increases fluid levels in the body. Pregnant women typically retain 6–8 extra liters of water, which supports the baby and placenta but also contributes to swelling.

This swelling is often most noticeable in the ankles, feet, and hands. While some swelling is normal, sudden or severe swelling may signal complications like preeclampsia, which requires urgent medical care.

When To See A Healthcare Provider

Most mild cases improve with lifestyle changes. But seek medical help if you notice:

  • Sudden swelling with pain or redness

  • Swelling that doesn’t improve or gets worse

  • Shortness of breath

  • Rapid, unexplained weight gain

  • Trouble urinating or emptying your bladder

These may indicate a serious underlying condition—such as kidney failure, heart failure, or a dangerous blood clot.

How Is Water Retention Diagnosed?

A healthcare provider will perform a physical exam, pressing the swollen area to check for “pitting.” They may also order tests such as:

  • Blood tests (to check kidney, liver, or heart function)

  • Urine tests (to measure protein and salt levels)

  • Ultrasound or imaging scans (to detect blockages or fluid buildup)

Treatment Options

Treatment depends on the underlying cause. Common strategies include:

  • Diuretics (Water Pills): Help flush out salt and excess fluid through urine.

  • Leg Elevation: Raising your legs above heart level reduces swelling.

  • Compression Garments: Stockings or sleeves improve blood flow and prevent fluid buildup.

  • Dietary Adjustments: Cutting back on high-salt foods helps regulate fluid balance.

  • Movement And Exercise: Walking, stretching, and light activity improve circulation.

  • Therapies: Physical therapy for swelling reduction or occupational therapy to support daily function.

How To Prevent Water Retention

Practical tips for prevention include:

  • Limit sodium intake by avoiding processed foods.

  • Stay active—move regularly if you sit or stand for long periods.

  • Wear compression socks during flights or long work shifts.

  • Avoid overly tight clothing or shoes that restrict circulation.

  • Stay hydrated, since dehydration can paradoxically make the body hold onto water.

Complications If Left Untreated

Untreated fluid retention can lead to:

  • Skin Stretching And Damage (increasing risk of infections)

  • Reduced Mobility (due to joint stiffness and discomfort)

  • Pulmonary Edema (fluid in the lungs causing breathing difficulty—a life-threatening emergency)

A Quick Review

Water retention is the buildup of excess fluid in body tissues, most often seen in the legs, ankles, and feet. It may be caused by diet, lifestyle, medications, or underlying health conditions.

Mild cases often resolve with salt reduction, exercise, and lifestyle changes. But sudden, severe, or persistent swelling should always be checked by a healthcare provider to rule out serious conditions.