Water retention in the legs occurs because of the failure of the blood vessels and capillaries in a specific region to pump back fluid into the blood stream; instead, fluids just pool in the surrounding tissues and joints. More than just the water retention, there is the condition of a weak circulatory system that has to be addressed as well. The usual reason for this occurring in an otherwise healthy individual is an extremely sedentary lifestyle.
In a normally active human being, assuming that are no cardiovascular issues, the blood vessels at the load bearing joints are strong enough to fight the force of gravity pushing liquids down and can pump fluid back into the heart. In addition, the water balance of any individual is regulated in such a way that it is excreted when in excess from the blood stream through the kidneys and are excreted in the form of urine. There are some reasons, however, that cause this normal flow to be disrupted and the problems can usually be traced to the heart, kidneys, the hormonal changes in the body and obesity. The heart can cause fluid accumulation, which is also called an edema, by not pumping hard enough. This can cause liquid to pool in the tissues. An extreme case of this is pulmonary edema where fluid accumulates in the lungs and one can effectively drown in one’s own fluids. Renal failure in the kidneys will simply stop the excretion of water from the body. Women in their menstrual cycle will sometimes experience a certain degree of water retention because of a hormonal imbalance. Obesity contributes by increasing the pressure on the vascular systems of the legs.
The way to start fighting this condition is to start strengthening the vascular system with exercise. Sitting positions are especially problematic and can cause the legs and feet to swell so if you are stuck in a sitting position all day, then this is the first change you have to make. Every hour, you must change to a standing position or even walk. This is in addition to regular exercise that you should do in the course of a day. The next step is to reduce your salt intake as this increases blood density and pressure. Blood pressure stresses the heart and blood vessels. Next, is the simplest and easiest step – drink more coffee. Coffee is a natural diuretic and it has been noted that people who drink more coffee tend to be free of water retention.