Get rid of excess liquid in a simple way

Fight Liquid Retention

Are you trying to lose a few kilos to get the body you want for summer, to participate in a competition or for another special occasion? Do you feel bloated and don’t like what you see in the mirror?

The fastest way to solve this problem is to eliminate excess liquids.

There are some phenomena that may cause the liquid to accumulate (liquid retention) in your body and that are easy to get under control, for example:

  • Sedentary lifestyle
  • Unbalanced diet
  • Exposure to hot climates
  • Dehydration
  • Poor circulation and other health problems

Here we explain how you can get a lean, defined and less bloated body with tips on nutrition, exercise and supplements.

You should consult your doctor to find out what may be causing your liquid retention so he may help correct it.

Diet and hydration

nutrition to eliminate liquid retention

To eliminate liquid retention there are some foods you should avoid and others you should consume in greater amounts and more often:

  • Avoid foods rich in salt or reduce the use of salt in your cooking: salt increases sodium levels in the blood, causing liquid retention
  • Consume foods rich in potassium and Vitamin B: helps regulate sodium levels and balance fluids in the body

Examples: banana, avocado, beans, spinach or salmon.

  • Consume foods rich in protein: helps to regulate fluids in the body. If you don’t consume enough protein, you may easily accumulate water in the body

Examples: meat, fish, eggs or dairy products.

  • Include foods with diuretic effects in your diet: they’ll increase the production of urine, avoiding liquid retention

Examples: asparagus, garlic, watermelon, cucumber and pineapple.

  • Drink water: drinking more water will have a cleansing effect on the kidneys and cause you to expel more water through urine

When it’s hot out, this is even more important, since the possibility of dehydration can increase under these conditions.

  • Drink tea: some teas have a diuretic effect such as dandelion and green tea

In addition, green tea can give you more energy to exercise, which is a good way to reduce liquid retention.

Check out some examples of foods that can help you avoid liquid retention on our blog article about how to lose belly fat!

Exercises to eliminate liquid retention

running to eliminate excess of liquids

Exercise is the antidote to a sedentary lifestyle, which is one of the causes of liquid retention and can help you maintain a lean and beautiful body.

There are some exercises that will help you eliminate this problem more efficiently. Because:

  • Due to gravity, our extremities (such as feet, legs and ankles) are the areas that tend to swell from liquid retention and where the retention is most evident.
  • To reverse this effect, it’s important to stimulate blood circulation so that the blood reaches the upper body and to avoid liquid retention in the extremities.

That’s why you should opt for exercises that help move the retained liquid in these zones more quickly.


  • Running
  • Jumping
  • Yoga
  • Cycling

Ideally do exercises that involve legs movements and that stimulate circulation.

  • If you have retention in the arms and hands, you can always do exercises that move the arms, such as kickboxing
  • Mimicking the movement of the legs during running (swinging the arms front and back), also helps stimulate circulation in the upper limbs

Supplements to eliminate liquid retention

A supplement recommended for liquid retention is one that will help cleanse and detoxify the body. It will stimulate:

  • The removal of impurities
  • The optimization of intestinal and digestive function

Products with a diuretic effect

Will act on the kidneys, promoting the release of water and toxins and, consequently, increasing urine volume.


Caffeine is an ingredient with a diuretic effect, important for eliminating liquid retention and which aids in weight loss. It’s considered a natural stimulant, responsible for giving energy to our bodies, helping to increase endurance for more intense workouts.


Thermogenics, or fat burners, increase metabolism and act as stimulants which help with weight loss. Since one of their main ingredients is caffeine, they will have a diuretic effect.

Green tea

Green tea helps maintain general well-being. It’s a natural diuretic, recommended to eliminate liquid retention. It has an antioxidant effect and aids in weight loss since it’s an efficient fat-burner and metabolism accelerator.


Help counterbalance the effect of diuretic supplements in your body. Since diuretics expel important substances such as vitamins and mineral through urine, their presence in your body will be reduced.

A multivitamin will help regulate the presence of vitamins and minerals in your body.

As you can see, this problem can be controlled through simple changes that you can include in your daily life. Besides improving the quality of your life by making these changes, you’ll become healthier and prevent the onset of other health problems.


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