7 tips for combating fluid retention in summer

Do you feel more bloated or sluggish in the summer?

If you notice that your clothes, shoes or rings are feeling tighter for no apparent reason, or if you feel a sense of heaviness, these tips may help improve your situation.

Fluid retention is a common problem that can worsen during the summer, affecting our quality of life. Symptoms such as swelling in the legs, ankles and abdomen, weight gain and a feeling of heaviness can become more pronounced at this time of year.

Do you know what the main factors contributing to fluid retention are?

• Hormonal changes (menopause, menstruation).
• Certain medicines.
• An unbalanced diet (excess salt, protein deficiency, low water intake).
• Lack of physical exercise.
• Stress or anxiety.
• Lack of sleep.
• Excessive heat.

Take note of these tips to combat fluid retention:

1. Maintain a varied and balanced diet rich in minerals

Opt for foods rich in magnesium and potassium, such as fruit (grapes, oranges, red berries), vegetables (peppers, spinach, carrots), whole grains, nuts, pulses, seeds and chocolate with more than 85 per cent cocoa. These nutrients help regulate hydration and promote diuresis.

2. Limit your intake of foods high in sodium

Avoid ultra-processed and ready-made foods, as well as sauces, tinned foods, savoury snacks, full-fat cheeses and cured meats, as excess sodium promotes fluid retention. Instead of salt, use spices such as garlic, cumin, black pepper or oregano to flavour your dishes.

3. Cut down on unhealthy habits

Alcohol and tobacco are harmful to the body and can make fluid retention worse. Cut down on them or give them up altogether to improve your general wellbeing.

4. Get some daily exercise

Spend at least 30 minutes a day walking or doing some form of physical activity. Exercise helps to boost circulation and kidney function, combating a sedentary lifestyle – one of the main causes of fluid retention.

5. Stay properly hydrated

Drink at least one and a half litres of water a day. Always carry a bottle of water with you and, if you find this difficult, opt for herbal teas, iced teas or fresh fruit and vegetable juices.

6. Avoid tight-fitting clothing

Very tight clothing can impair blood circulation. Opt for comfortable garments and avoid trousers, dresses and compression stockings that are too tight.

7. Take dietary supplements

Consider taking dietary supplements to help balance electrolytes and improve the body’s drainage. Drenaqua Capsules, containing green tea extract, magnesium, prebiotics and vitamin B6, are an excellent option for promoting the natural elimination of fluids. You should take one capsule a day, preferably in the morning, and drink two litres of water daily whilst taking it. Remember that dietary supplements are not a substitute for a varied and balanced diet or a healthy lifestyle.