Your thighs feel swollen, their volume fluctuates with your cycle and your legs feel heavy? It could be water retention. This phenomenon often affects the lower body: thighs, legs, knees and ankles. To better understand this uncomfortable fluid build-up, read on: we look at what water retention is, its most common causes and its consequences, then at some everyday habits to adopt and the situations where it is best to consult your doctor.
What is water retention?
1- A quick look at the physiological phenomenon
Water retention results from increased permeability of the blood vessels. The body is made up of approximately 65% water, which circulates throughout via the venous system. However, under certain circumstances, veno-lymphatic circulation can become impaired. Blood and lymph struggle to travel back up towards the upper body. Fluids then stagnate in the ankles, legs and thighs. Under the effect of this stagnation, the vessels dilate and become porous. The water inside can then escape and becomes trapped in the tissues. This is water retention.
2- What are the causes and aggravating factors of water retention?
There are many causes of water retention. Some are congenital, others occur at specific moments in life, and some are simply factors that encourage water retention. The most common causes include:
- Veno-lymphatic insufficiency: this is often hereditary and affects both men and women. Poor venous return can cause water retention and, consequently, oedema in the lower body (thighs, knees, legs, ankles).
- Hormonal fluctuations: certain female hormones encourage water retention – for example in cases of hyperoestrogenia, which often occurs during pregnancy or perimenopause.
- Certain medications: antihypertensives, anti-inflammatories, corticosteroids or a poorly suited contraceptive pill can encourage water retention.
- Certain medical conditions: renal, cardiac, venous or thyroid conditions can lead to water retention.
- A poor diet: it is well known that excessive consumption of salt and salty foods can worsen water retention. The culprit is sodium, which naturally “attracts” water.
- Heat: it causes vasodilation and therefore increases the porosity of blood and lymphatic vessels.
- Tight clothing: wearing clothes or shoes that are too tight (thigh-high boots, regular boots, narrow trousers) can hinder the proper circulation of vital fluids and, as a result, worsen water retention in the thighs and legs.
- Static positions: whether sitting or standing for long periods (including prolonged standing on the spot). Immobility slows venous return and can therefore cause oedema typical of water retention in the lower body.
- Smoking: smoking is extremely damaging to veno-arterial tone.
- Dehydration: it does not systematically cause water retention, but it is a contributing factor. When the body lacks its required water intake, it will naturally tend to store more of it!
3- What are the consequences of water retention?
- Oedema: these are painless but uncomfortable and unsightly swellings in certain areas of the body. They can affect the face (puffy appearance, swollen eyelids) as well as the extremities (swollen fingers and feet). Most of the time, however, due to gravity, water “stays low” and it is the lower limbs that are affected: thighs, knees, legs, ankles.
- Aqueous cellulite: it is a direct consequence of water retention. It has a puffy appearance, is not painful to the touch, and is visible when the skin is pinched.
- The sensation of heavy legs: paraesthesia, tingling, a feeling of heaviness, or even a burning sensation. Water retention can be responsible for the heavy legs symptom.
- Weight gain: another consequence associated with water retention, much to our dismay. It is in fact very common for women to gain weight at certain points in their menstrual cycle without any obvious explanation (larger thighs, bloated stomach, heavier chest). This is not fat – it is simply water!
How can you combat water retention in the thighs?
It all depends on the underlying causes of the water retention. That said, there are a few lifestyle and dietary habits you can adopt when faced with water retention and fluid build-up in the thighs.
1- Dietary habits
Drastic problems call for drastic solutions! When it comes to what is on your plate, the first step is to keep your sodium intake in check. Cut back on salt and opt for spices instead. Say no to high-sodium foods, which means all processed and ready-made products that use sodium as a flavour enhancer. Better to get back in the kitchen and prepare wholesome, home-cooked meals!
In addition, your plate can stay simple and varied, with everyday foods, without expecting them to have any particular effect on your legs: red berries, grapes, green leafy vegetables, nuts (almonds, walnuts, hazelnuts), wholegrains, cold-pressed vegetable oils and dark chocolate, just for the pleasure of it.
Finally, certain plants are often mentioned in connection with heavy legs: witch hazel, butcher’s broom, sweet clover, cypress, red vine and horse chestnut. They are available as capsules or herbal teas, or even as drinks to mix with water. These are not trivial products: ask your doctor or pharmacist for advice before taking them, especially if you are on medication, pregnant or breastfeeding. Our body care range, for example, includes a drink that combines green tea, ash tree and papaya. Simply dissolve it in your drinking water: a pleasant way to remember to drink throughout the day.
Four plant extracts, one dose a day
- Instructions for use
- Friendly advice
2- Lifestyle habits
When it comes to water retention in the thighs, it is also important to adopt the right daily habits.
Avoid a sedentary lifestyle. If you spend the entire day sitting at your computer without moving, it is no surprise that water retention in the thighs follows! Make a point of getting up regularly to take a few steps, and bring more movement into your daily routine: walk whenever you can, take your dog out for a stroll, play with your children, cycle to the shops… As for regular exercise, do we really need to remind you how essential it is for your wellbeing? It is part of a healthy lifestyle, and it helps you feel good in yourself!
Also avoid all the factors that encourage water retention in the thighs:
- Tight-fitting clothing – say goodbye to skinny jeans and opt for flowing skirts and comfortable trousers instead.
- Sources of heat – prolonged sun exposure, scalding baths, excessive heating – time to cut back!
- Quitting smoking is well worth considering… You know full well that beyond contributing to water retention, it is toxic to the entire body. Dull complexion, lacklustre skin, poor stamina, breathlessness… Need we say more?
- Positions that are bad for circulation – crouching, crossing your legs, curling up…
In your daily routine, we would instead recommend that you:
- Elevate your legs whenever possible, especially in the evening and at night.
- End your shower with a cold water rinse over your legs and thighs for a refreshing feel.
- Adopt a targeted routine. For example, try our Anti-Water Retention Pack to go alongside your daily habits and look after your legs. The pack contains:
- 1 Gua Sha and its massage oil, for your massage sessions
- 1 heavy legs gel with a refreshing feel
- 1 heavy legs booster to complete your routine
This pack is your ally for looking after your legs every day!
3- Seeing a doctor
If, despite all your efforts, your thighs remain affected by uncomfortable water retention and the oedema does not subside, it may be wise to consult your doctor. Your water retention could be linked to a more serious underlying condition. Your healthcare professional will carry out a full assessment to determine whether the aqueous cellulite affecting your thighs is caused by veno-lymphatic insufficiency, a hormonal imbalance or another condition. They will then be able to recommend appropriate treatment:
- A blood test to assess possible renal or thyroid insufficiency.
- Potential sessions of lymphatic drainage and/or pressotherapy with a physiotherapist.
- A further assessment with an angiologist (Doppler ultrasound to detect venous insufficiency, lymphoedema, lipoedema…).
- A consultation with your gynaecologist to review your contraception, manage the effects of PMS or perimenopause…
Frequently asked questions
So what exactly is water retention?
When the body’s fluids struggle to travel back up, they stagnate in the lower body and some of the water becomes trapped in the tissues. This shows up as swollen thighs, legs or ankles. The phenomenon and its causes are explained in detail in the first part of this article.
Why does water retention mostly show in the legs?
Because of gravity, water tends to “stay low”, so it is often the thighs, knees, legs and ankles that swell. Static positions, heat and tight clothing are among the aggravating factors listed in the section on causes.
What can I do about fluid in my legs?
Put your feet up whenever you can, especially in the evening, avoid staying in the same position for too long and end your shower with a cold water rinse over your legs. If the swelling persists, ask your doctor for advice.
What should I do if water retention in my legs does not go away?
If your legs or thighs stay swollen despite your efforts, see your GP or another healthcare professional. Only they can look into the cause of the water retention and point you towards the right care, as explained in the section on seeing a doctor.
