Gently drain the body of water: This is how it works naturally

Do you sometimes feel bloated and heavy? Swollen legs, a bloated belly, or the feeling that your rings suddenly fit too tight – water retention can be really uncomfortable. The good news: You don't have to resort to drastic methods to drain your body. Instead, you can use the right foods, proven habits, and targeted Nutraceuticals 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 called edema, occur when fluid accumulates in the tissue instead of being properly excreted through the kidneys. Your body consists of about 60% water, which normally circulates between the cells, in the blood vessels, and in the lymphatic system. When this system is out of balance, excess fluid accumulates in certain areas.

The most common causes of water retention are:

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

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

• Lack of exercise: Prolonged sitting or standing worsens circulation
  

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

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

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

Signs of water retention

Typical symptoms of water retention are often noticeable 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 usually fit
  

• Pressure sensation in legs or arms
  

• Weight fluctuations from one day to the next
  

• Stiffness in hands or fingers
  

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

Nutrition tips for natural diuresis

Less salt, more potassium

Too much Sodium retains water in your body and is unhealthy – a vicious cycle that worsens swelling. The German Nutrition Society recommends a maximum of 6 grams of salt per day, but most people consume significantly more due to hidden salts in processed foods.

Potassium-rich foods can help Regulate the sodium-potassium balance and flush out excess water. Excellent potassium sources are:

• Bananas (about 400 mg potassium per piece)
  

• Spinach and other leafy greens
  

• Avocados
  

• Potatoes with skin
  

• Dried fruits like dates or apricots
  

• Beans and lentils
  

Incorporate diuretic foods into your diet

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

Cucumbers consist of 95% water and contain sulfur and silicon, which can support the kidneys in their work. Asparagus naturally acts as a diuretic through its amino acids and can stimulate kidney activity. Watermelons provide not only a lot of fluid but also citrulline, an amino acid that can promote blood circulation.

Other helpful foods are celery, artichokes, parsley, and cranberries. Incorporate these regularly into your meals – as salad ingredients, smoothie components, or light snacks.

Drink plenty to get rid of water

That sounds paradoxical but works: Those who drink too little signal a deficiency to the body. As a result, it retains every available fluid. If you drink enough, your body can relax and excrete excess water through the kidneys.

The optimal amount of fluid intake is 1.5 to 2.5 liters daily, depending on your activity, the weather, and your body weight. On hot days or during sports, the need can increase. Water, unsweetened herbal teas, or heavily diluted fruit spritzers are ideal thirst quenchers.

Avoid sugar and processed products

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

Instead, rely on fresh, unprocessed foods. Season with herbs, spices, lemon, or vinegar instead of salt. Your taste buds quickly adjust to less salty food, 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 daily can improve circulation and get the lymph moving. Especially suitable are:

• Walks or Nordic walking: Activate the muscle pump in the legs
  

• Cycling: Promotes circulation without stressing the joints
  

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

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

Everyday tip for the evening: Elevate your legs for 15-20 minutes while you relax. This supports lymphatic return and can reduce swelling in the legs.

Contrast showers with cold water can stimulate circulation and activate the lymphatic system. Start with warm water and finish the shower with a cold rinse from the feet upwards.

Dry brushing before the shower can also stimulate the lymph. Brush with circular motions from the extremities towards 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 diuresis. Its ingredients such as potassium, flavonoids, and organic acids can help flush out excess fluid.

You can enjoy nettle as tea – pour 2-3 teaspoons of dried leaves with hot water and let the infusion 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. The bitter substances can stimulate digestion, while potassium and other minerals can regulate water balance.

Young dandelion leaves taste excellent in salads. For targeted use, dandelion tea or standardized extracts are suitable. For long-term use, you should consult an experienced person.

Green tea – diuretic and antioxidant

Green tea can have a mild diuretic effect while providing valuable antioxidants. The caffeine it contains can promote kidney blood flow, while catechins can protect cells from oxidative stress.

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

Supplements for gentle diuresis

If you want to specifically support your natural diuresis, high-quality 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 may occur during diuresis. 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 own balance. A well-functioning detox system can also help regulate water balance.

These supplements are especially suitable for people who exercise regularly, sit a lot at work, or suffer from hormonal fluctuations. Stick to the recommended dosage and consult a medical professional if in doubt.

What you should better avoid

Keep away from drastic methods: Quick diuretic pills or extreme water restriction can do more harm than good. They can lead to electrolyte imbalances, circulatory problems, or a rebound effect where the body stores even more water afterwards.

Also avoid these counterproductive habits:

• Drink less: This actually increases water retention in the long term
  

• Regular salty snacks: Chips, pretzels, or fast food burden the system
  

• Sitting for hours: Promotes swelling in the legs
  

• Extremely tight clothing: Can impair circulation
  

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

Instead, rely on gentle, sustainable methods. Your body needs time to adjust to new habits – but the patience is worth it.

Conclusion - Body Diuresis

Natural diuresis is a gentle process that requires time and patience. With the right combination of potassium-rich nutrition, sufficient fluid intake, regular exercise, and proven plant helpers, you can support your body in getting rid of excess water. The best dietary supplements can meaningfully complement this process but do not replace a balanced lifestyle.

It is 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 drastic measures.

Legal notice regarding health-related claims:

Our information is for general informational purposes only and does not replace medical advice. Dietary supplements do not replace a balanced diet and a healthy lifestyle. Health-related claims about dietary 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 health complaints or questions, please consult a doctor.