Water retention in pregnancy

How does water retention occur?

Water retention in the legs and arms is particularly noticeable towards the end of pregnancy and especially in warm weather and in the evening. Hands, feet and ankles swell, rings no longer fit, tight shoes cause pain. In some cases, water retention even occurs on the face.

Water retention is triggered by pregnancy hormones. The blood vessels dilate and lose elasticity. At the same time, the amount of blood to be circulated increases significantly during pregnancy. The blood cannot be transported as easily. In addition, the vessels become more permeable. The blood can then pool more easily in the tissue and liquid can penetrate more easily. Fluid accumulates in the tissues.

Although the edema in the extremities is very unpleasant, it goes away immediately after pregnancy and has no health consequences. The fluid is excreted after birth. You may notice that you sweat more during bedtime.

Caution: Other symptoms may indicate preeclampsia!

If the swelling gets worse and you also get headaches and other symptoms of a gestosis , you should notify a doctor immediately. This can be a sign of pregnancy-related high blood pressure above 140/90 mmHgbe, which is also called gestosis, preeclampsia or pregnancy poisoning. Your doctor will then look for increased protein excretion in your urine as a clear indication. In extreme cases, this can be life-threatening for you and your baby. If you experience dizziness, headaches, blurred vision, nausea and vomiting, you should definitely go to the hospital or inform your doctor directly. Unfortunately, this disease does not necessarily have to occur with these symptoms. Therefore, it is particularly important that you go to the check-up appointments regularly to enable an early diagnosis.

These measures help with water retention

If you are acutely suffering from water retention, the following measures are particularly recommended:

• Put your feet up and relax. You should also do this at every opportunity that presents itself if you are prone to water retention.
• Vein gymnastics can help with acute problems with water retention. For example, sit down and stretch out your toes and then pull them back towards your body. Or let your feet circle, sometimes in one direction, then in the other. This also stimulates the circulatory system. You can find a more detailed description in our video.
• Foot baths with salt help quickly and effectively.
• If the swelling becomes very severe, it is best to consult your doctor. If the swelling is very severe, your doctor can prescribe support stockings for you.
• Drink at least two liters! The paradox is that drinking more water instead of less helps you. Try to drink at least two liters of water. Unsweetened tea, fruit spritzer and mineral water are also very good.

Prevent water retention with a balanced diet

Your diet can do a lot to prevent and reduce water retention.

• Eating fruits and vegetables helps, especially potatoes, pineapple, cucumbers, celery, asparagus, and lovage.
• Eat a diet rich in vitamins.
• If your doctor determines that you are excreting a lot of protein and that there is a risk that you are suffering from “ pre-eclampsia ”, you should place particular emphasis on eating protein-rich food. Protein is mainly found in milk, yoghurt, kefir, eggs, meat, fish and nuts.

In our “Nutrition during pregnancy ” section you will find more nutrition tips and many great recipes.

Prevent with exercise and massage

You can prevent and alleviate water retention with exercise and massage:

• Swimming is a very gentle way to stimulate your blood circulation and thus prevent water retention. But also gymnastics, walking, cycling or dancing will get you going.
• Daily alternating showers and alternating baths (especially for the legs) stimulate blood circulation and are good for you.
• Daily walks in the fresh air stimulate the circulation and provide the baby and you with an extra portion of oxygen.
• You can massage the legs with a massage brush or massage glove during or after the shower. Above all, stroke from bottom to top to support the backflow of blood. Of course, you can also achieve this effect with a normal massage with your hands.

The Myth of Avoiding Salt and Rice Days

In the past, gynecologists recommended that pregnant women avoid salt as much as possible, as salt further thickens the blood. However, this theory could not be confirmed in clinical studies. In the meantime, gynecologists recommend that you continue to eat salt normally, because according to some studies, a sufficient salt intake is important. But it can be advisable not only to use pure table salt, but to replace it with sea salt, for example. Don’t let yourself be persuaded to have rice or potato days either. This recommendation is absolutely outdated and, in the case of preeclampsia, can even be detrimental to your health.