Fluid Retention: What It Looks Like and What You Can Do

Notice your shoes feel tight, your rings leave marks, or your ankles puff up by evening? That's often fluid retention (edema). It's common and usually not dangerous, but it can signal something that needs attention. This page explains what causes swelling, simple fixes you can try right away, and when to get medical help.

Common causes

Fluid builds up when the body holds onto extra water. Typical reasons include heart failure, kidney or liver problems, and weak veins in the legs (venous insufficiency). Hormone changes, pregnancy, and certain medicines — like NSAIDs, some blood pressure drugs, steroids, or calcium channel blockers — can also cause swelling. In many people, prolonged sitting or standing, high salt intake, and being overweight make it worse.

Swelling can be local (one leg or one hand) or general (both legs, belly, or whole body). If swelling comes on quickly, affects breathing, or is only in one limb, treat it as urgent and contact a doctor right away.

Practical steps to reduce swelling

Here are simple, practical things to try. Most help right away and are safe for most people:

Cut back on salt. Processed foods and salty snacks add sodium, which makes your body hold water. Aim to reduce added salt and read labels.

Move more. Walking, calf raises, or ankle circles improve circulation and help drain fluid from the legs. If you sit a lot, stand and walk for a few minutes every hour.

Elevate swollen limbs. Lie down and prop your legs above heart level for 20 minutes a few times daily to encourage fluid return.

Compression stockings. These help push fluid out of the lower legs and are especially useful for long days on your feet. Get a proper fit—ask a pharmacist or clinician.

Track weight and urine. Sudden gains (more than 2–3 pounds in a day) or reduced urine output are red flags. Keep a daily weight log and note changes.

Talk to your doctor about medications. Prescription diuretics (water pills) like furosemide or thiazides can reduce fluid, but they need a doctor's review and monitoring of electrolytes. Don’t start or stop prescription meds on your own.

If swelling is persistent despite these steps, or if you have other symptoms like shortness of breath, chest pain, severe belly swelling, fever, or painful red swollen leg, get medical care fast. Tests may include blood work, urine tests, an ultrasound, or heart and liver checks to find the cause.

When you see a clinician, bring a list of medicines, note when swelling started, and any recent weight changes. That makes diagnosis quicker and treatment safer.

Small changes—less salt, more movement, and elevation—help many people. But because fluid retention can point to serious conditions, a quick chat with your healthcare provider is a smart move if the swelling is new, severe, or getting worse.