Fluid retention during pregnancy
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During your pregnancy, as your belly grows, not only will your clothes become tighter, but you will probably also need your shoes one to two sizes larger than usual. The reason for swollen feet and heavy legs is water retention. Especially in the last third of pregnancy, about 40 percent of pregnant women suffer from it. Here you will learn what you can do about it and why so-called edema occurs during pregnancy.
Where do the water retention issues come from?
Water retention during pregnancy is caused by a combination of several triggers. When you are pregnant, your blood volume increases. Since your blood vessels become simultaneously more elastic and more permeable, the fluid contained in the blood now more easily leaks into the tissues. Additionally, the calf muscle pump, which pushes your blood through the veins upwards, is less active during pregnancy. As a result, blood flows more slowly through the blood vessels, further promoting fluid leakage. Another factor contributing to water retention are electrolytes (substances like salts, bases, and acids), which play an important role in fluid regulation and whose composition changes during pregnancy. Lastly, your growing uterus presses on the surrounding vessels, slowing the return flow of blood. Due to gravity, your legs are probably mainly affected by water retention. Especially at the end of the day, after long periods of sitting or standing, or in warm temperatures, your calves, ankles, and feet can visibly and noticeably swell. Water retention can also occur in the forearms, hands, and face.
Are the water retention issues dangerous?
Your skin feels tight, shoes and rings no longer fit, and at the end of a long day, your legs feel heavy – no question, water retention can be quite uncomfortable. However, you don't need to worry, as water retention is usually not dangerous for you or your baby. If, however, you feel that the water retention is unusually severe, if the swelling mainly occurs in your face, or if you additionally suffer from headaches, dizziness, or visual disturbances, you should discuss this with your midwife or your doctor. In rare cases, the swelling can indicate preeclampsia, a range of pregnancy-related conditions characterized by high blood pressure and increased protein in the urine. To detect and treat preeclampsia early, your blood pressure and the protein level in your urine are checked at every prenatal visit.
Even if water retention can be uncomfortable for you, you should not try to get rid of it with diuretic courses or medication. The former can lead to a nutrient deficiency for you and your baby, while the latter can harm the development of your little explorer. In the past, women with water retention were often advised to follow a low-salt diet; today, it is known that this has no effect on swelling formation.
What can I do about water retention?
Fortunately, there are some home remedies that you can safely use during pregnancy to prevent and avoid water retention and that can provide relief for heavy legs:
Avoid standing and sitting for long periods.
Regular exercise stimulates blood circulation and helps to transport fluid out of the tissues.
Avoid heat whenever possible.
Elevate your legs as often as possible, ideally several times a day for 20 to 30 minutes.
Sleep at night with your legs slightly elevated, for example by placing a pillow underneath.
Drink one and a half to two liters of water, unsweetened tea, or diluted fruit juices throughout the day.
Avoid socks with elastic bands, tight shoes, and rings to prevent constricting your blood vessels further.
A lukewarm foot bath with sea salt additive provides immediate relief for swollen feet.
Cold-warm alternating showers get your blood circulation going. First rinse your legs warm from the feet up to the hips, then cold, and repeat the whole process one to two times.
With light gymnastics, activate the pumping function of your calf and foot muscles. Take a few steps on your tiptoes, curl and stretch your toes, and alternately lift your heels off the ground.
Stroke your legs with gentle pressure from bottom to top to promote blood flow back to the heart.
Water-rich foods such as grapes, watermelon, or cucumber can help transport excess water out of the tissues.
Barley water also has a diuretic effect on your body. Soak three tablespoons of barley in a glass of water overnight, drain it the next morning, and drink the water.
Compression stockings prevent blood from pooling – it’s best to put them on in the morning, before your legs swell, while lying down.
In cases of severe water retention, acupuncture can provide relief. Consult your midwife, your doctor, or a naturopathic practitioner about this.
It is possible that the water retention may increase again a few days after birth. The good news is: once your hormone levels drop, you will quickly lose the water retention. About two weeks after birth, your body will naturally start to flush out the excess fluid. You will probably notice this because you will sweat more for a period of time and excrete up to three to four liters of urine per day (which is why it is also called Urinary bladder ). You can also use the above-mentioned home remedies after childbirth to help your body get rid of the swelling again.
Even if the annoying water retention is part of pregnancy for many women, you can usually manage it well with the tips and tricks mentioned above. We hope that heavy legs don't cause you too much trouble and that you can enjoy the rest of your pregnancy as carefree as possible!