You’ve probably felt it many times before—that heavy, bloated feeling during your period. You might even feel like you’ve gained weight. It’s called water retention, and it’s a common symptom of premenstrual syndrome (PMS). Premenstrual water retention happens one to two days before your period starts (9). Most women worry about it when they see the scale creep up a few pounds. Good news, the weight gain is only temporary. Water retention goes away once your period starts. There are several reasons why you might retain water before your period. We’ll discuss them and offer some tips on how to relieve the bloating.
Premenstrual water retention is likely caused by:
Hormonal changes are the most common cause of water retention before your period. Just before your period starts, your body’s estrogen levels drop sharply. This can lead to fluid retention and bloating.
The drop in estrogen can also cause your body to retain salt (sodium), which can make you feel even more bloated.
Progesterone is another hormone that can cause water retention (17). The level of this hormone rises after ovulation (about midway through your menstrual cycle). It is a benefit by helping prepare your body for pregnancy by thickening the lining of the uterus (13).
If you don’t become pregnant, progesterone levels drop and estrogen levels rise again. This change in hormones can cause fluid retention and bloating a week or two before your period.
You might also retain water if you consume more salt than usual (11). This can happen if you eat a lot of processed foods (such as chips, pretzels, and frozen dinners) or if you add extra salt to your food. Too much salt can cause your body to hold onto water.
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Certain medications can cause water retention, such as (20):
Your appetite may change just before your period. You might feel hungrier than usual or you might not feel like eating at all. These changes in appetite can cause weight gain or weight loss, which can also lead to water retention.
You may crave certain foods and feel the need to eat more of them. This is called premenstrual cravings. Common foods that women crave include chocolate, sweets, and carbs in general (15).
Carbs cause your body to retain water, especially after exercise (3). So, if you’re eating more carbs than usual, you may be more likely to retain water.
Stress can also cause water retention. When you’re stressed, your body releases hormones such as cortisol. These hormones can lead to fluid retention and weight gain (16).
Water retention usually lasts for one to two days. It should go away once your period starts. If you’re still retaining water after your period, it could be a sign of a more serious problem, such as kidney disease or heart failure (4) (8). If you feel this applies to you, talk to your doctor.
Most women retain one to four pounds of water before their period. This can cause bloating and discomfort, but it’s usually nothing to worry about.
PMS is a group of symptoms that many women experience one to two weeks before their period. In addition to water retention, other common symptoms of PMS include (14):
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There are several things you can do to relieve premenstrual water retention:
Exercise can help reduce stress and improve your overall health. This can also help relieve water retention by increasing blood circulation and reducing bloating (10).
Cutting back on salt will likely reduce water retention. Avoid processed foods, such as chips, pretzels, and frozen dinners. And don’t add extra salt to your food.
Drinking more water might seem counterintuitive, but it can help reduce water retention. When you’re properly hydrated, your body doesn’t need to hold onto as much water (12).
Herbal teas can also help with water retention and other PMS symptoms. Some of the best teas for PMS relief include:
Taking a warm bath can also help reduce bloating and water retention. Add a few drops of lavender or chamomile essential oil to your bathtub to further relax your muscles and reduce stress.
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Wearing tight clothes can make you feel more bloated and uncomfortable. So, it’s important to wear loose, comfortable clothes when you’re experiencing premenstrual water retention.
Several supplements can help relieve PMS symptoms, such as (19):
Acupuncture and massage can both help relieve stress and promote relaxation (1). This, in turn should help reduce water retention.
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Water retention is a common symptom of PMS. However, if you’re experiencing severe water retention, it could be a sign of a more serious condition such as kidney disease or heart failure. It’s important to see a doctor if you’re retaining water to rule out any underlying medical conditions.
Water retention is a common symptom of PMS that can cause bloating, swelling, and weight gain. There are several things you can do to relieve premenstrual water retention, such as exercise, eating less salt, and drinking more water. If you’re experiencing severe water retention, see a doctor to rule out any underlying medical conditions.
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