We all suffer with water retention sometime in our lives and know the heavy puffy feeling that goes with this condition.   

Excess sodium (salt) intake increases the likelihood of developing water retention therefore reducing sodium intake is beneficial.  Protein foods such as milk, cheese, eggs, meat, poultry and fish, generally contain more sodium than vegetables and grains, whereas fruits contain little or none.  Processed, cured, smoked or canned foods contain high amounts of salt.  All commercially prepared and convenience foods should be excluded and the use of salt should be limited in cooking.    Avoid salted snack items such as nuts, pretzels, popcorn and potato chips.

Premenstrual syndrome is associated with water retention.  High oestrogen levels cause the body to retain sodium and water.  Changes in the water and sodium balance are seen during the menstrual cycle as well as with the use of oral contraceptives due to the changes in oestrogen levels.  Vitamin B6, magnesium and vitamin E have been shown to be helpful in relieving this symptom. 

While on a very low kilojoule diet (starvation diet), it is easier for the body to convert protein to energy than to use fat.  As a result, most of the weight lost will be precious lean body mass (muscle) and water and not the body fat you intend losing.  As soon as you start eating as you normally did, you start retaining water which could lead to a persistent water retention problem.  When trying to loose weight by following a moderately low kilojoule diet and exercising, this problem will not occur.

Omega-6 polyunsaturated fatty acids help prevent and relieve water retention.  Main food sources are evening primrose oil and borage (starflower) oil.   Other good sources are corn-, hemp-, pumpkin-, sunflower-, safflower- and sesame seeds and oils; soft margarine in tubs and low-fat protein such as tuna and chicken.

When drinking between 6-8 glasses of water per day, the body is less inclined to retain excess water.  The kidneys are flushed and able to regulate normal levels of water in the body.