Gently dehydrate the body: This is how it works naturally

Do you sometimes feel bloated and heavy? Swollen legs, a distended stomach, or the feeling that your rings are suddenly too tight – water retention can be really uncomfortable. The good news: You don't have to resort to drastic methods to dehydrate your body. Instead, with the right foods, proven habits, and targeted nutraceuticals, you can promote a healthy water balance and feel lighter again.

What does water retention mean and why does it occur?

Water retention, medically known as Edema occurs when fluid accumulates in the tissues instead of being properly excreted through the kidneys. Your body is made up of about 60% water, which normally circulates between cells, in the blood vessels, and in the lymphatic system. When this system becomes unbalanced, excess fluid accumulates in certain areas.

The most common causes of water retention are:

• Hormonal fluctuations : Especially before menstruation or during pregnancy, the hormonal balance can promote water retention
  

• Too much salt : A diet rich in sodium binds water in the body
  

• Lack of exercise : Long periods of sitting or standing worsen blood circulation
  

• Heat : High temperatures dilate blood vessels and promote fluid retention
  

• Medications : Certain medications can cause water retention as a side effect
  

• Unbalanced diet : Too little protein or too many processed foods put a strain on the system
  
  

Signs of water retention

You can often recognize typical symptoms of water retention in the morning or at the latest in the evening:

• Swollen ankles, legs or feet
  

• Puffy face, especially around the eyes
  

• Tight clothing or shoes that otherwise fit
  

• Feeling of pressure in the legs or arms
  

• Weight fluctuations from one day to the next
  

• Feeling of stiffness in hands or fingers
  

Pay particular attention to these signs during hot weather, before menstruation, or after high-salt meals. If swelling occurs regularly or is accompanied by other symptoms, you should consult a medical professional.

Nutritional tips for natural dehydration

Less salt, more potassium

Too much sodium retains water in your body and is unhealthy—a vicious cycle that increases swelling. The German Nutrition Society recommends a maximum of 6 grams of salt per day, but most people consume significantly more through hidden salt in processed foods.

Potassium-rich foods can help regulate sodium-potassium balance and flush out excess water. Excellent sources of potassium include:

• Bananas (about 400 mg potassium per piece)
  

• Spinach and other leafy vegetables
  

• Avocados
  

• Potatoes with skin
  

• Dried fruits such as dates or apricots
  

• Beans and lentils
  

Include dehydrating foods in your diet

Certain foods have natural diuretic properties and can help eliminate excess fluid:

Cucumbers are 95% water and contain sulfur and silicon, which can support the kidneys. Asparagus, thanks to its amino acids, has a natural diuretic effect and can stimulate kidney function. Watermelons not only provide plenty of fluids but also citrulline, an amino acid that can promote blood circulation.

Other helpful foods include celery, artichokes, parsley, and cranberries. Include these regularly in your meals—as salad ingredients, smoothie components, or light snacks.

Drink plenty to get rid of water

This sounds paradoxical, but it works: If you don't drink enough, you signal a deficiency to your body. It then holds onto any available fluid. If you drink enough, your body can relax and excrete excess water through the kidneys.

The optimal amount of fluid you should drink is 1.5 to 2.5 liters per day, depending on your activity, the weather, and your body weight. Your need may increase on hot days or during exercise. Water, unsweetened herbal teas, or highly diluted fruit juices are ideal thirst quenchers.

Avoid sugar and processed foods

Processed foods often contain hidden salt and additives that can promote water retention. Ready-made sauces, chips, sausages, and even sweet snacks can be surprisingly high in salt.

Instead, opt for fresh, unprocessed foods. Season with herbs, spices, lemon, or vinegar instead of salt. Your taste buds will quickly adjust to less salty foods, and your body will thank you with less water retention.

Exercise and everyday tips for less water in the body

Regular exercise is one of the most effective ways to reduce water retention. Just 20-30 minutes a day can improve circulation and stimulate lymph flow. Particularly suitable are:

• Walking or Nordic Walking: Activate the muscle pump in the legs
  

• Cycling: Promotes blood circulation without putting strain on the joints
  

• Swimming: The water pressure acts like a natural lymphatic drainage
  

• Yoga or light stretching exercises: Can promote relaxation and reduce stress
  

Everyday trick for the evening: Elevate your legs for 15-20 minutes while you relax. This supports lymphatic flow and can reduce leg swelling.

Alternating cold water showers can stimulate circulation and activate the lymphatic system. Start with warm water and finish with a cold shower from your feet up.

Dry brushing before showering can also stimulate the lymphatic system. Brush in circular motions from the extremities toward the heart.

Natural helpers from the plant world

Nettle – the classic remedy against water retention

Nettle has been considered a proven remedy for water retention for centuries. The plant can support kidney function and promote gentle drainage. Its constituents, such as potassium, flavonoids, and organic acids, can help flush out excess fluid.

You can enjoy nettle as a tea—pour 2-3 teaspoons of dried leaves into hot water and let it steep for 10 minutes. Alternatively, nettle capsules are a convenient option for on-the-go.

Dandelion – for liver and water balance

Dandelion can support both liver function and water balance . Its bitter compounds can stimulate digestion, while potassium and other minerals can regulate water balance.

Young dandelion leaves taste great in salads. For targeted use, dandelion tea or standardized extracts are suitable. For long-term use, you should seek advice from an experienced practitioner.

Green tea – dehydrates and has an antioxidant effect

Green tea can have a mild diuretic effect while also providing valuable antioxidants. Its caffeine content can promote renal blood flow, while catechins can protect cells from oxidative stress.

Drinking 2-3 cups of green tea daily can not only help with dehydration, but also support metabolism and promote skin health.

Dietary supplement for gentle drainage

If you want to specifically support your natural drainage, high-quality nutritional supplements can be a useful addition. Nutrador® offers various products that can help regulate water balance:

Opti Mag 7 can support muscle function and reduce cramps that can occur during dehydration. Magnesium is involved in over 300 enzyme systems and can help stabilize electrolyte balance.

Curcumin Complex Alpha can have anti-inflammatory effects and support kidney health. Chronic inflammation can promote water retention—curcumin can help regulate this.

NRF2 activator can promote cellular detoxification and support the body's natural balance. A well-functioning detoxification system can also help with water regulation.

These supplements are particularly suitable for people who exercise regularly, are sedentary at work, or suffer from hormonal fluctuations. Stick to the recommended dosage and consult a medical professional if you are unsure.

What you should avoid

Stay away from drastic methods: Quick-release water pills or extreme water conservation can do more harm than good. They can lead to electrolyte imbalances, circulatory problems, or a rebound effect, in which the body subsequently retains even more water.

Also avoid these counterproductive habits:

• Drinking less: This increases water retention in the long term
  

• Regular salty snacks: chips, pretzels or fast food put a strain on the system
  

• Sitting for hours: Promotes swelling in the legs
  

• Extremely tight clothing: Can impair blood circulation
  

• Excessive alcohol consumption: Can strain kidney function and promote inflammation
  

Instead, opt for gentle, sustainable methods. Your body needs time to adjust to new habits—but patience is worth it.

Conclusion - Dehydrate the body

Natural dehydration is a gentle process that requires time and patience. With the right combination of a potassium-rich diet, adequate fluid intake, regular exercise, and proven herbal remedies, you can support your body in shedding excess water. The best supplements can complement this process, but they are no substitute for a balanced lifestyle.

It's important to listen to your body and seek professional help if water retention persists or is severe. With the right strategies, you can feel lighter and more energetic again – without any drastic measures.

Legal notice regarding health information:

Our information is for general information purposes only and does not replace medical advice. Food supplements are not a substitute for a balanced diet and a healthy lifestyle. Health claims regarding food supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have any health concerns or questions, please consult a doctor.