Written by Barry Lees, Founder of The Health Improvers. Last updated 15 July 2026.
Feeling puffy or "weighed down" is one of those everyday things most of us experience from time to time. Before reaching for anything, it's genuinely useful to understand the day-to-day factors that influence how your body holds fluid — because several of them are within your control. (For the underlying physiology, our companion piece on why your body holds water goes deeper.)
1. Salt (sodium) intake
Sodium and fluid go hand in hand. A salty meal — takeaways, processed foods, salty snacks — prompts the body to hold on to more water to keep sodium concentrations balanced. It's usually temporary and settles as sodium levels normalise. What helps: cooking more from scratch and being mindful of hidden salt in sauces, bread and ready meals.
2. Hydration (yes, really)
It sounds counter-intuitive, but under-drinking can encourage the body to hold on to fluid. When you're consistently well-hydrated, the body has less reason to conserve water. What helps: steady water intake across the day rather than large amounts in one go.
3. Movement and sitting still
Long periods sitting or standing — desk days, long drives, flights — let fluid pool in the lower legs and ankles under gravity. What helps: regular movement, walking breaks, and elevating the legs when you can. Calf-muscle activity acts as a natural pump.
4. The monthly cycle and hormones
Many women notice cyclical puffiness in the days before menstruation, driven by natural hormonal shifts. What helps: this is where nutrients matter — Vitamin B6 contributes to the regulation of hormonal activity, and Magnesium contributes to normal electrolyte balance, both of which are relevant to how the body manages fluid (these are authorised nutrient claims).
5. Heat and travel
Hot weather and air travel are classic triggers for temporary puffiness — heat causes blood vessels to dilate, and the still, pressurised cabin environment encourages fluid to settle. What helps: staying hydrated, moving regularly, and loose comfortable clothing.
6. Carbohydrates and general diet
Carbohydrate is stored in the body with water attached, so big swings in carb intake can shift the numbers on the scale by a surprising amount — that's fluid, not fat. What helps: a steady, balanced diet with plenty of potassium-rich vegetables, which work alongside sodium in fluid balance.
Where supplements fit in
The everyday habits above do most of the work. Some people also like to include a fluid-balance supplement as part of their routine — typically one combining traditional botanicals with nutrients that carry approved claims (magnesium and B6). If that's you, our ingredients guide explains what's usually in them, our Best UK Water Retention Tablets 2026 guide compares the options, and you can see our own Aqualibrium formula.
Disclaimer: This article is for general information only and is not medical advice. Food supplements are not a substitute for a varied, balanced diet or a healthy lifestyle, and are not intended to treat, cure or prevent any disease. Persistent, sudden or one-sided swelling can occasionally signal an underlying health issue and should be checked by your GP. Always read the label.
Explore more in our Women's Health range.
0 comments