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Water retention, also known as edema, occurs when the body is unable to maintain fluid levels. This can be due to several factors, including intense exercise, dietary choices, and underlying medical conditions. Intense workouts, for example, can cause micro-tearing damage to muscle fibers, inducing water retention as the body moves fluid to repair damaged muscle cells. This is a normal part of muscle recovery, and the bloating should disappear after a couple of weeks. However, fluid retention can also be a symptom of more serious conditions such as heart, kidney, or liver disease. Therefore, it is important to be aware of the potential causes and symptoms of water retention and to seek medical advice if needed.
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What You'll Learn
Muscle recovery and inflammation
Water retention, or fluid retention, in muscles after exercise is a normal and healthy part of muscle recovery. When you first start a new workout routine, your body will store more glycogen and water to help it adapt to its new active lifestyle. This can make your muscles look bigger.
Exercise-induced muscle damage is characterised by ultrastructural alterations in muscle tissue, reduced muscle strength and range of motion, increased muscle soreness and swelling, and the efflux of myocellular proteins. The time course of recovery depends on the intensity and duration of the exercise, the joint angle/muscle length, and the muscle groups used.
During the repair process, the body increases blood flow to the affected area to replenish oxygen, fuel muscles, and clear out waste. This increased blood flow leads to the swelling of the muscles. The immune system also scours the area to clean up harmful waste products and cellular debris, signalling the body to begin the repair process and fix the damage caused. This process is known as inflammation, and it is a main cause of water retention.
Inflammation is generally considered beneficial to the recovery process, but it must be tightly regulated to avoid chronic inflammation and autoimmunity. Animal studies have shown that various cell types, including neutrophils, macrophages, mast cells, fibro-adipogenic progenitors, and pericytes, help to facilitate muscle tissue regeneration. However, more research is needed to determine whether these cells respond to exercise-induced muscle damage and how physio-therapeutic, pharmacological, and nutritional interventions influence inflammation and muscle remodelling during recovery.
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Glycogen storage
Glycogen is a complex glucose polymer found in most species in the animal kingdom. It is a storage form for glucose found in a variety of tissues, although it is predominantly found in skeletal muscles and the liver in humans. The amount of glycogen stored in the body varies depending on training status, diet, muscle fibre type composition, sex, and body weight. Typically, the liver stores around 100 grams of glycogen, while the muscles store 350–700 grams.
Glycogen is the most important energy substrate during exercise at higher intensities. The higher the intensity of the exercise, the more glycogen is needed. By consuming additional carbohydrates during exercise, individuals can decrease the amount of glycogen needed. However, glycogen is preferred over blood glucose as a fuel, and because the amount of exogenous carbohydrate intake is limited, some glycogen will always be burned during high-intensity exercise.
Glycogen depletion negatively affects endurance exercise performance. Post-exercise carbohydrate ingestion improves exercise recovery by increasing glycogen resynthesis. However, recent research suggests that endurance training with low glycogen availability can lead to similar or even better adaptations and performance compared to training with replenished glycogen stores. The precise mechanism linking glycogen to muscle function remains unknown, although the relationship between low muscle glycogen stores, fatigue, and a compromised rate of ATP regeneration has been observed.
In the early post-exercise period (0–4 hours), glycogen depletion provides a strong drive for its own resynthesis, with the provision of dietary carbohydrate (CHO) optimizing this process. During the later phase of recovery (4–24 hours), CHO intake should meet the anticipated fuel needs of training or competition, and the co-ingestion of protein with CHO can assist glycogen storage. A "glycogen storage threshold" appears to occur at a daily CHO intake of ~7–10 g/kg body mass.
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Underlying health conditions
Fluid retention, or edema, can be indicative of underlying health conditions. Edema is characterized by a buildup of fluid in the body's tissues, resulting in swelling. This swelling typically occurs in the feet, ankles, and legs, but can also affect other parts of the body.
Several underlying health conditions can cause edema. These include:
- Heart failure: In cases of heart failure, fluid accumulates in the lungs, liver, blood vessels, and body tissues due to the heart's inability to pump blood effectively.
- Kidney disease: Kidney disease impairs the body's ability to regulate fluid levels, leading to fluid retention. Conditions such as nephrotic syndrome and acute glomerulonephritis can cause edema.
- Liver disease: Liver disease can cause edema due to its role in regulating fluid levels in the body.
- Lung disease: Conditions such as emphysema or chronic bronchitis can lead to edema.
- Thyroid disease: Issues with the thyroid gland can cause hormonal imbalances, which in turn can affect fluid retention.
- Chronic venous insufficiency: Weakened valves in the veins of the legs can cause blood to pool, leading to varicose veins and fluid buildup in the legs.
- Hormonal factors: Hormonal changes during the menstrual cycle or pregnancy can trigger fluid retention. Additionally, oral contraceptives containing estrogen can also cause edema.
- Medications: Certain drugs, including blood pressure medications, corticosteroids, and non-steroidal anti-inflammatory drugs (NSAIDs), are known to cause fluid retention as a side effect.
- Dietary deficiencies: Inadequate intake of protein, vitamin B1 (thiamine), or other essential nutrients can contribute to edema.
- Obesity: Carrying extra weight increases the risk of high blood pressure, kidney disease, and heart disease, all of which are associated with fluid retention.
It is important to consult a healthcare professional if you experience symptoms of edema, as it can be a sign of a more serious underlying condition. Treatment options may include lifestyle changes, medication adjustments, or addressing the underlying medical condition.
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Dietary factors
In addition to sodium, dietary choices that impact insulin levels can also influence fluid retention. Refined carbohydrates and sugars cause spikes in insulin levels, which in turn lead to increased sodium and water retention in the body. This includes foods such as white bread, white rice, pastries, candies, sweets, sugar-sweetened cereals, and baked goods. Therefore, limiting refined carbohydrates and choosing whole foods can help regulate fluid levels and reduce water retention.
Potassium is another essential dietary factor in maintaining fluid balance. As the dominant intracellular cation, potassium plays a critical role in nerve and skeletal muscle function, as well as maintaining blood volume. It counteracts the effects of sodium and helps prevent fluid buildup while increasing urine production. Consuming foods rich in potassium, such as bananas, avocados, and tomatoes, can support a healthy fluid balance and potentially reduce water retention.
Additionally, vitamin B6 and calcium supplements have been suggested to positively impact fluid retention, although more research is needed to confirm their effectiveness outside of specific contexts, such as premenstrual syndrome (PMS). Maintaining a balanced diet, staying adequately hydrated, and including water-rich foods like watermelon and celery can also help manage fluid retention. Consulting with a registered dietitian can provide personalized recommendations and guidance on dietary choices to promote optimal fluid balance.
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Natural remedies
Water retention, also known as edema, is a buildup of fluid in the body. It can occur in cavities, tissues, and the circulatory system. The primary symptom of water retention is swelling, which can occur in the legs, ankles, feet, face, and hands. It can also cause bloating and breast tenderness. Water retention can be a common issue or a sign of a health condition.
Water retention after working out is a normal part of muscle recovery. Both muscle cell inflammation and glycogen storage can make your muscles retain water. When you first begin a workout routine, your body quickly stores more glycogen (and water) to help your body handle your new active lifestyle. This can be surprising, as it may cause a temporary weight gain. However, this is simply your body's way of healing and recovering.
If you are experiencing water retention and are concerned about its cause, you should consult a doctor. They may be able to prescribe medications to help or suggest lifestyle changes. Some natural remedies that may help reduce water retention include:
- Increasing your potassium intake: Potassium is essential for maintaining blood volume and fluid balance to help decrease water retention. Foods that are high in potassium include bananas, avocados, and tomatoes.
- Consuming more magnesium: Magnesium may help reduce water retention. Good sources of magnesium include nuts, whole grains, and leafy green vegetables.
- Reducing your sodium intake: Sodium binds to water in your body and helps maintain the balance of fluids inside and outside your cells. If you often eat foods that are high in salt, your body may retain water.
- Drinking dandelion leaf extract: Dandelion leaf extract has long been used as a natural diuretic in folk medicine. It may help reduce water retention by increasing urine production. However, there is no scientific evidence to show that it is safe or effective as a treatment.
- Increasing your physical activity: Active recovery workouts like stretching, yoga, and walking are great ways to boost muscle repair while moving blood and water in and out of your tissues.
- Drinking more water: Staying hydrated can help prevent water retention.
- Wearing compression apparel: Compression socks can help squeeze your legs and prevent fluid from accumulating.
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Frequently asked questions
Water retention, also known as oedema or edema, is when the body is unable to maintain fluid levels. It is often a result of inflammation and can be caused by intense exercise, diet, hormones, or an underlying medical condition.
Yes, sore muscles can retain water. This is because inflammation is a main cause of water retention, and a sore muscle is an inflamed one. Water retention can also be caused by glycogen storage in the muscles, which is a form of carbohydrate that the body converts to energy.
Water retention often goes away on its own and is usually nothing to worry about. However, if it is caused by an underlying medical condition, it may need to be treated by a doctor. Self-care options for mild fluid retention include a low-salt diet, supplements, and drinking plenty of water.
