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Why do I retain liquids? Understand the causes of fluid retention

“I’ve just started training at the gym recently and I’ve already felt that it has deflated a bit, it’s just that I retain a lot of liquids.” Have you heard (or said) this sentence before? Well, it’s real. In today’s article we will explain the science behind fluid retention.

Retaining liquids is not always a problem, it is a natural process in the body that ensures proper hydration of muscles and organs. However, it is also true that retaining too much fluid can be a sign of poor diet and bad health habits.

We will explain all of them today.

So, by understanding how fluid retention works, you can go after the body you so much desire.

Let’s get started! 

Can I replace a meal with Whey Protein?

Negative fluid retention, does it exist?

Swelling and fluid retention are complaints we receive from people who follow our blog.

These problems are not always accompanied by the famous food intolerances and allergies, although they may be indicative of them.

If these symptoms are nothing new, much is due to poor eating and living habits. Especially processed foods, rich in sodium, contribute to the formation of accumulated layers of fluid in the body.

Thus, some people who look at themselves in the mirror believe they have fat, but in fact the problem is swelling and fluid retention.

There are cases in which the swollen limbs even hurt. Usually legs, arms, and feet.

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It is not always a matter of habit

Many times, swelling is related to the ingestion of ultra-processed foods, such as sausage, ham, ready-made seasonings, several types of cookies, ice cream, candy, instant noodles, and “packaged” snacks, among others. The low consumption of water and the ingestion of alcoholic beverages also contribute to this picture.

Fluid retention can also indicate that something is not right in the body.

The presence of swelling in the legs and around the eyes, for example, can be a symptom of kidney disease, just as fluid retention in the legs, belly, and lungs can indicate heart disease, in addition to other diseases that may be associated.

See also: Myth or Truth: Can Milk with Whey or not?

What to do to reduce fluid retention?

The first thing is to drink lots of water, really hydrate yourself better. If your body is retaining liquids, it is a sign that there is a failure in your hydration process. Therefore, drinking more water will help your organs to function properly and thus ensure a better flow of liquids in your body.

Once this is done, the next tips are:

  • Eat better, focusing heavily on fruits and vegetables;
  • Exercise regularly;
  • Give up processed foods (or reduce consumption by more than 50%)
  • Chew your food well before eating it
  • Reduce foods rich in salt

That’s it.

If your fluid retention remains unusual, seek medical help.

Now you have all the information you need to know what fluid retention is and what to do to prevent it.

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We are always bringing you tips, news, and updates on nutrition that generates results.

Thank you for reading and see you next time!

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