Watch out for fluid retention in summer!

Fluid retention in summer can be the reason why you feel heavy and bloated at this time of year; it’s uncomfortable and can be caused by a number of factors, such as hormonal changes, your period, diet, stress or high temperatures. Have you heard of it? Read on to find out more!

Hydration is (almost) everything in summer

Water and fluid intake in summer are vital for our bodies to function properly. Water makes up almost 60 per cent of an adult’s body weight! You’ve no doubt heard about the importance of staying hydrated, and we’re going to remind you once again: water is essential for life.

In general, it’s recommended to drink between 2 and 2.5 litres of water a day, according to guidelines from the European Food Safety Authority. It is estimated that between 70 per cent and 80 per cent of daily hydration should come from fluid intake, with the rest balanced out through your diet. Fruit and vegetables are your best allies here! 

Your body works hard every day. We breathe, we sweat and perspire – especially in summer – and we go to the toilet. All these activities cause us to lose water, which we must replace to maintain our fluid balance. Thirst is the warning sign that tells you to drink water and prevent dehydration, although we know you might sometimes overlook it. Here’s a reminder so you don’t forget!

Fluid retention in summer

Throughout the day, there are changes in the body’s water levels due to the intake of fluids and food, as well as our daily activities. However, there are external factors, such as the weather, which can affect these processes, leading to the well-known phenomenon of fluid retention.

You’ve no doubt experienced swollen legs and a heavy feeling in your body in high temperatures due to excessive fluid build-up. These can be early warning signs of fluid retention in summer. The body tries to compensate for the hot weather by dilating the venous system to cool itself down. This causes fluid to leak into the tissues close to the skin, leading to fluid retention, particularly in summer. Stress, anxiety, a sedentary lifestyle, contraceptives, early menopause or the use of anti-inflammatory drugs can also play a part.

Although it is advisable to consult a doctor, here are some tips to bear in mind:

• Pay attention to what you eat: prioritise vegetables and balance your intake of white rice, refined flours, sugars and trans fats. 
• Drink plenty of water! With the heat, sun exposure and high temperatures, your body becomes more dehydrated. You need to keep it hydrated! Plain water is best, although you can also try coconut water, lemon water or a diuretic herbal tea. Just remember: try to avoid alcohol!
• Get moving! It can be tricky in the heat, but any physical activity – such as exercise, walking, dancing or whatever you enjoy most – is fine. Just get moving! Getting your body active helps flush out retained fluid through sweat and regulates your hormones. Do it with care and at a time when the sun isn’t too strong! 
• Dietary supplements can be another useful aid, as they help boost the elimination of toxins. Drenaqua dietary supplement capsules are formulated with magnesium, green tea, α-gluco-oligosaccharides and vitamin B6, and are recommended for fluid retention, as an aid to dieting or during periods of hormonal changes. They are taken to complement your diet, although remember that they should not be considered a substitute for a varied and balanced diet, nor for a healthy lifestyle.

Grab your water bottle, stay well hydrated, eat well, get out and move however you like to combat fluid retention, and enjoy the summer!

References

Clínica Alemana (2020). Fluid retention in summer: Ways to tackle it. https://www.clinicaalemana.cl/articulos/detalle/2020/retencion-de-liquidos-en-verano-formas-de-enfrentarla#:~:text=This%20happens%20due%20to%20compensation,skin%E2%80%9D%2C%20says%20the%20specialist.

Sandoz Bienestar (2021). How can you prevent fluid retention now that the hot weather is here? https://www.sandozbienestar.com/como-evitar-la-retencion-de-liquidos-ahora-que-llega-el-calor/

Fundación del Corazón. Tackle fluid retention. https://fundaciondelcorazon.com/blog-impulso-vital/2649-soluciona-la-retencion-de-liquidos.html

Your Health Channel (2022). Watch out for fluid retention in summer! https://www.tucanaldesalud.es/es/voz-especialista/ojo-retencion-liquidos-verano

International Chair in Advanced Hydration Studies (2017). https://cieah.ulpgc.es/es/efsa-issues-new-recommendations-for-water-intake-in-humans