If you experience fluid retention in your body, it can feel both uncomfortable and confusing. Fluid retention can manifest as swollen ankles, feet, hands, or a general "bloated" feeling. Here you will find practical, fact-based guidance on how to support your body's normal fluid balance, and when you should contact a doctor.

Fluid retention (edema) means that extra fluid accumulates in the body's tissues. This can be due to many factors, and the cause determines what will help.

Typical signs:

• Swelling in feet, ankles or legs (often worst at the end of the day)
• Tightness in skin or jewelry that suddenly feels tight
• Indentation in the skin if you press with a finger (can be seen with some types of edema)

Possible causes may include:

• Prolonged sitting or standing work
• Pregnancy (due to altered blood circulation and pressure from the uterus)
• High salt intake, which can affect fluid distribution
• Medication or illness (e.g., heart, kidney or liver), which requires medical evaluation

You can often support your body's own regulation with simple measures that are also gentle.

Muscles help blood and fluid return to the heart. Try to:

• Take short walks and change position regularly
• Do ankle circle exercises and "wiggle" your feet if you sit a lot
• Elevate your legs periodically if you have swollen lower legs

It may seem logical to drink less, but the body needs fluid to function normally.

• Drink regularly throughout the day
• Be aware of salt in processed foods
• Avoid drastic changes or "diet approaches" as this can lead to imbalance

There is no "magic" food that has been documented to clear the body of fluid in everyone. However, you can support a stable fluid balance by:

• Eating a varied diet with vegetables, fruits, whole grains, and proteins
• Prioritizing foods with natural potassium content (e.g., banana, potato, beans), as potassium is involved in the body's fluid regulation
• Being mindful of very salty meals, which for some can cause more swelling

If you are pregnant or breastfeeding, it is extra important not to experiment with restrictive diets or diuretic products without consulting a healthcare professional.

Mild to moderate swelling in the legs and feet can be common during pregnancy. The focus should be on comfort and support rather than quick solutions.

Practical measures you can try:

• Movement during the day and elevating your legs when you can
• Loose and comfortable clothing that doesn't restrict
• Be aware of sudden or pronounced swelling, especially if accompanied by discomfort

Always seek professional assessment if you have concerns, and if the swelling comes on quickly or feels significantly different from what is normal for you.

Contact a doctor or out-of-hours doctor if you experience:

• Sudden swelling in the face or hands
• Shortness of breath, chest pain, or severe malaise
• Swelling in only one leg, especially with pain, warmth, or redness
• Rapid weight gain over a few days without an obvious explanation
• Persistent fluid retention that self-care does not help

This is important because fluid retention can in some cases be associated with conditions that require treatment.

If fluid accumulates in the legs and lower body, comfortable support can make everyday life easier, especially when the body is changing:

• Support belts can relieve the abdomen and lower back and make it more comfortable to be on the move, e.g., Maternity Support Belt.
• Supportive leggings can provide gentle support around the abdomen and hips, making clothing feel more stable, e.g., Seamless Maternity Support Leggings.