Dominic Stone
Aching muscles can be caused by water retention, which is a normal part of muscle recovery after working out. Water retention, also known as oedema, occurs when the body is unable to maintain fluid levels, and can be caused by a variety of factors, including diet, medication, and underlying health conditions. While it is generally a mild condition, water retention can sometimes be a symptom of more serious issues, so it is important to be aware of the potential causes and treatments, and to consult a doctor if you are concerned.
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What You'll Learn
Muscle soreness and inflammation
Water retention can be a good sign that your body is recovering properly from a workout. It is recommended to allow your body to recover at its own rate, with rest, hydration, and nourishment. Active recovery workouts like walking, yoga, and stretching can help boost muscle repair while moving blood and water in and out of your tissues.
To reduce inflammation, it is important to stay well-hydrated, both during and after your workouts. It is also beneficial to eat a balanced diet with whole, unprocessed foods. Each meal and snack should include a source of carbohydrates, protein, and fat. Aim for colourful foods to ensure a wide array of nutrients. For example, you could eat pink salmon, purple potatoes, and green beans.
If you are concerned about water retention, it is a good idea to keep a diary of your activities and meals. This can help you identify the causes and make appropriate lifestyle changes. Water retention can also be caused by other factors, such as sitting still for long periods, certain medications, and consuming too much sodium. If you suspect that these might be the cause, you should consult a doctor.
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Water retention and recovery
Water retention, or edema, is a common occurrence, especially after physical exercise. It is caused by inflammation of the muscles, which is a normal result of any new form of exercise. This inflammation leads to the body's inability to regulate fluid levels, resulting in a buildup of fluid in the tissues, causing swelling and puffiness. This is often noticed in the ankles and feet, but can occur anywhere in the body.
Aching muscles can retain water, and this is a sign that the body is recovering properly from a workout. It is recommended to allow the body to recover at its own rate, ensuring proper rest, hydration, and nourishment. Active recovery workouts like stretching, yoga, and walking can aid in muscle repair and fluid movement. Staying well-hydrated is crucial, as a well-hydrated body is less likely to retain fluid. It is also important to maintain a balanced diet rich in whole, unprocessed foods, with sources of carbs, protein, and fats in each meal.
To manage water retention, it is advisable to elevate your feet above the level of your heart to facilitate fluid movement away from the lower extremities. Compression socks can also be worn to prevent fluid accumulation in the legs. Additionally, reducing sodium intake and increasing potassium-rich foods in your diet can help balance fluid levels. Drinking cranberry juice, which has a mild diuretic effect, can also aid in fluid reduction.
In some cases, water retention may be a symptom of an underlying health condition. Certain medications, heart failure, kidney disease, liver disease, and hormonal changes during the menstrual cycle can all contribute to fluid retention. If you experience sudden or severe water retention, it is important to consult a doctor, as they can determine the underlying cause and provide appropriate treatment, such as prescribing diuretics to increase urination and reduce fluid retention.
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Diet and nutrition
A well-balanced diet is important for muscle health. A balanced diet provides vitamins, minerals, and essential nutrients that keep your muscles working properly, prevent injury, and can reduce aches and pains. Electrolyte imbalances and dehydration can also cause muscle pain. Electrolytes such as potassium are lost when you sweat, and potassium deficiency can cause muscle pain. Potassium is found in bananas, legumes, fruits, fish, meat, and vegetables.
Protein is also important for muscle health, as it helps repair injured muscles, rebuilds muscle fibers, and promotes healing. Good sources of protein include eggs, milk, cheese, and lean meats.
Water retention, also known as edema or fluid retention, occurs when excess fluids build up in your body. This can cause swelling in the feet, ankles, hands, and legs (peripheral edema). Water retention can be caused by a high-carb diet, as each gram of glycogen is stored with at least 3 grams of water. However, fiber-rich whole grains are better than refined carbohydrates. Water retention can also be caused by a high-sodium diet, as sodium binds to water in the body and helps maintain fluid balance. The most common advice for reducing water retention is to decrease sodium intake, but the research on this is mixed. Other ways to reduce water retention include drinking more water, increasing physical activity, and consuming certain foods or supplements.
Vitamin B5 (pantothenic acid), calcium, and vitamin D help the body excrete excess fluids. Fresh fruits and low-fat dairy foods are good sources of these vitamins and minerals. Magnesium may also help reduce water retention, and good sources include nuts, whole grains, and leafy green vegetables.
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Medication and medical conditions
Medication
Some medications are known to cause fluid retention as a side effect. These include:
- High blood pressure medication (antihypertensives)
- Corticosteroids
- Nonsteroidal anti-inflammatory drugs (NSAIDs)
If you are concerned about swelling while taking medication, speak to your doctor. They may be able to change the dosage or suggest an alternative.
Medical Conditions
Water retention may be a symptom of a serious medical condition, including:
- Heart disease
- Kidney disease
- Liver disease
- Malignant lymphoedema
- Allergic reaction
- Pregnancy
- Obesity
- Malnutrition
- Allergic angioedema
- Hereditary angioedema
- Deep vein thrombosis (DVT)
- Pulmonary edema
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Self-care and treatment options
Rest
Give your muscles a chance to rest and recover, especially if you have strained or overused them, as this means there are small tears in the fibres that need to heal.
Stretching
Gentle stretching can help prevent stiffness while your muscles recover. Yoga is an example of an active recovery workout that can boost muscle repair while moving blood and water in and out of your tissues.
Massage
Massage can relieve tension and restore blood flow to sore muscles.
Cold therapy
For recent injuries or acute, throbbing pain, cold therapy can help by reducing inflammation and swelling. Try an ice pack on your sore muscles or soak them in a cold bath.
Heat therapy
For older injuries or general tension and stiffness, heat therapy can help by relaxing your muscles and encouraging blood flow.
Over-the-counter pain relievers
NSAIDs (nonsteroidal anti-inflammatory drugs), like aspirin and ibuprofen, can help treat minor aches and pains and reduce inflammation.
Topical treatments
Topical pain relievers with ingredients like menthol, capsaicin, or lidocaine can help relieve localized muscle pain by numbing the area to reduce soreness.
Hydration
Staying well-hydrated can help your muscles recover, so make sure to drink regularly during and after your workouts. The colour of your urine can indicate your hydration levels: if it is a light yellow colour, you are well-hydrated, but if it is darker, you need to drink more water.
Diet
A balanced diet that focuses on whole, unprocessed foods can give your muscles the nutrients they need to recover and help reduce excess inflammation. Include one source of carbohydrates, protein, and fat in each meal and snack. Aim for colourful foods to ensure a wide array of nutrients.
Limit sodium intake
Consuming too much sodium can cause water retention, so limit your intake to no more than 2,300 milligrams per day. Avoid ultra-processed and packaged foods, and add spices instead of salt to flavour your food.
Increase potassium and magnesium intake
Foods high in potassium and magnesium can help balance sodium levels in the body. Potassium-rich foods include bananas and spinach.
Vitamin B6
A 2020 study found that vitamin B6 supplements significantly helped with premenstrual symptoms like water retention.
If your muscle pain is widespread, long-lasting, and not improving as expected, it may be a symptom of a more serious condition, and you should seek medical attention.
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Frequently asked questions
Yes, aching muscles can retain water. This is because inflammation is a main cause of water retention, and a sore muscle is an inflamed one. This is known as Delayed Onset Muscle Soreness (DOMS) and it occurs about 24 to 48 hours after exercise.
Water retention can be caused by many things, including a high-salt diet, hormonal changes, sitting still for long periods, and taking certain medications.
Symptoms of water retention include swelling, stiffness, weight fluctuations, and feeling heavier than usual.
Water retention often resolves without treatment. However, you can try home remedies such as drinking plenty of water, eating a balanced diet, and limiting sodium intake.
If you are concerned about your symptoms, or if they start suddenly, you should consult a doctor. Water retention can sometimes be a sign of a more serious medical condition, such as heart, kidney, or liver disease.
