Fluid Retention in Summer: Causes, Solutions, and Common Mistakes

With the heat, hormonal changes, and the more irregular pace of summer, it is normal to notice bothersome swelling in the legs, abdomen, or face. This symptom, common but sometimes frustrating, occurs when a extracellular fluid retention.

Those changes in the body volume can cause us to weigh more on the scale. But the good news is that these symptoms disappear as quickly as they arrive. Those who tend to suffer from it most it is women, as they have thinner skin and less muscle mass, as well as a higher level of hormones. High temperatures don't help either, so in this article, we'll share some recommendations for prevent water retention this summer.

What is water retention and why does it happen?

Our body needs water to function. This is obvious, but it is worth remembering that the intracellular water is key to the proper functioning of cells and, consequently, of all millions of metabolic reactions that occur in our body every second.

When this water circulates outside the cells or within the blood vessels and is located in the subcutaneous space is when we feel—and perceive—that bloating. That is what we commonly call “retention.”

And it usually happens for three main reasons:

1. Excess sodium and imbalanced potassium:

salt (sodium chloride) retains water. For every gram of salt, the body can retain 3 to 4 times its weight in water. The balance sodium intake with potassium-rich foods, which promote the excretion of fluids through the kidneys.

That excess salt is also commonly found in foods ultra-processed foods to increase its lifespan, another cause that leads to us losing that balance between sodium and potassium.

Hence the importance of increasing intake with potassium-rich products:

• Legumes, especially beans, chickpeas, and lentils.

• Coconut water

• Avocado

• Sweet potato or yam

• Spinach

• Banana

2. Hormonal imbalances, such as excess cortisol

Certain hormones promote retention, including:

• High cortisol (chronic stress): can "mimic" aldosterone, the hormone that retains sodium and water.
  

• Progesterone: increases during the second phase of the menstrual cycle and during pregnancy, which increases retention.
  

• High insulin (insulin resistance): it also promotes the accumulation of extracellular fluid.

Additionally, for women who experience significant water retention during PMS, we recommend incorporating dietary supplements such as our FemmeBalance.

3. A sedentary lifestyle and poor hydration

The lack of movement restricts venous and lymphatic return. Additionally, drinking too little water prevents the body from eliminating sodium. For this reason, working out is key to helping us reduce water retention.

Not only will we eliminate them through sweat, but exercising will also make us drink more water, which will help us flush out that excess.

What solutions are there to reduce water retention?

Incorporate the following habits:

• Increase your water intake (yes, more water = less retention)

• Get regular, moderate physical exercise

• Avoid ultra-processed foods

• Sleep well and try to reduce stress

• If you work sitting down, get up every hour to move your legs

• Elevate your legs at the end of the day

• Opt for temperature contrasts with hot and cold showers on the legs and ankles to activate the lymphatic system.

Drinking herbal teas with draining effect it can also help eliminate that extracellular water, such as:

• Dandelion, to promote diuresis without losing potassium

• Horsetail, very rich in silica. Helps with drainage and improves hair health.

• Nettle, with diuretic and remineralizing action.

• Parsley, contains myristicin, apigenin, and potassium

• Uva ursi, with antimicrobial and diuretic effects thanks to arbutin.