Could That Weight Gain on the Scale Be Water Retention?

July 4, 2026

Do you ever wake up feeling puffy, or see your weight going up and down on the scale? Or find that clothes which fit easily yesterday feel tight today? There's no need to worry — your body may simply be holding on to water. From time to time, your body reacts to a food, a medication, or stress and sadness with water retention. Don't let it get you down — water retention can happen to anyone. What matters is understanding why your body is holding water and how to release it. In other words, learning to listen to your body. Because it's one of the questions we're asked most often, this week we've decided to share the foods that cause water retention and the foods that help you release it.

First, let's look at the foods that cause water retention.

Salt

Salt is one of the biggest causes of water retention. Did you know that every 1 gram of excess salt holds about 200 ml — a glass — of water? Limit your salt by using less in cooking and not adding extra at the table. The high salt in fast food eaten out can cause retention, so choose lighter salads and vegetable dishes. Packaged supermarket products (ready soups, jarred sauces, ready vegetable juices, cheese, pickles, tinned foods, frozen ready meals) are very high in salt — reading labels can be a lifesaver, and where you can, prepare things at home instead.

Alcohol

There are mornings after drinking when you wake up feeling more puffy. Alcohol and the salty nuts eaten alongside it can cause retention. Limiting alcohol, having an extra glass of water with each drink, and choosing high-water vegetable slices like cucumber over salty nuts and crisps will help ease post-drinking water retention.

High-carbohydrate foods

Too much carbohydrate can cause retention, so take care! The culprits include rice, pasta, white flour and pastries made from it, white bread, table sugar, jam and honey. If you overdo these, they can leave you feeling puffy. To reduce retention, swap them for higher-fibre whole-wheat or oat products.

So How Can You Ease Water Retention?

How much water are you drinking? As the weather warms and your water losses rise, you may still be drinking too little. To release retained water, take care with your intake — aim for 500 ml every morning on waking and before each meal.
If you have no health issues, you can have 1 cup a day of a retention-easing tea like rosemary, nettle, cherry-stem, hibiscus or heather leaf.
Among vegetables, dark leafy greens like parsley, rocket and cress, and fruits like pineapple, cherry and apricot, help release retention when eaten regularly.
Take care to exercise regularly. Too much inactivity slows lymph and venous circulation, which can cause retention especially in the arms and legs — so revive your circulation with outdoor walks.