7 Best Drinks for Edema to Reduce Swelling in Legs

Edema – commonly experienced as swelling in the legs, feet, ankles, hands, or face—is a widespread issue that affects millions of people. It can be mild and temporary, or a sign of an underlying health condition. One of the most common questions people ask is:

“What are the best drinks for edema?”

While drinks alone won’t cure edema caused by serious medical conditions, the right beverages can significantly help reduce fluid retention, support circulation, and improve lymphatic drainage—especially when swelling is mild or lifestyle-related.

Quick Answer

The 7 best drinks for edema include water, dandelion tea, ginger tea, green tea, parsley tea, lemon water, and hibiscus tea. These drinks may help reduce swelling by supporting hydration, kidney function, circulation, and inflammation balance. They work best for mild edema and should not replace medical treatment.

What Is Edema?

Edema is swelling caused by excess fluid trapped in body tissues. It commonly affects:

• Legs and ankles

• Feet

• Hands

• Face or eyelids

Common Symptoms

• Puffiness or visible swelling

• Tight or shiny skin

• Indentation after pressing the skin (pitting edema)

• Heaviness or discomfort

Common Causes of Edema

Understanding the cause of edema is essential before relying on dietary strategies.

Mild or Lifestyle-Related Causes

• Prolonged sitting or standing

• Excess sodium intake

• Dehydration

• Hot weather

• Hormonal changes (PMS, pregnancy)

• Long flights or travel

Medical Causes (Require Doctor Evaluation)

• Heart failure

• Kidney disease

• Liver disease

• Venous insufficiency

• Blood clots

• Certain medications

👉 Drinks can help mild edema, but persistent or severe swelling requires medical care.

How Drinks Can Help Reduce Edema

The right drinks help with edema by:

• Improving hydration (dehydration worsens fluid retention)

• Supporting kidney function and urine output

• Reducing inflammation

• Enhancing blood and lymphatic circulation

• Balancing electrolytes (sodium vs potassium)

Let’s explore the 7 best drinks for edema, backed by traditional use and scientific evidence.

1. Water – The Most Important Drink for Edema

It may sound counterintuitive, but drinking enough water is the first and most important step in reducing edema.

Why Water Helps

• Dehydration causes the body to retain fluid

• Adequate hydration signals kidneys to release excess sodium and water

• Helps thin lymphatic fluid, improving drainage

How Much to Drink

• Small, frequent sips throughout the day

• Aim for pale yellow urine as a hydration marker

📌 Avoid chugging large amounts at once, which may worsen swelling in sensitive individuals.

Reference:
https://health.clevelandclinic.org/edema-swelling/

2. Dandelion Tea – Natural Diuretic Support

Dandelion tea is one of the most well-known herbal drinks for edema.

How It Helps

• Acts as a mild natural diuretic

• Encourages urine production

• Helps flush excess fluid without severe electrolyte loss

A small human study showed increased urinary output after dandelion leaf extract consumption.

How to Drink

• 1–2 cups per day

• Best earlier in the day

⚠️ Avoid if you have kidney disease or are on prescription diuretics without medical approval.

Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155102/

3. Ginger Tea – Reduces Inflammation and Improves Circulation

Ginger tea is widely used for digestive and inflammatory issues—and it may help edema too.

Why Ginger Helps

• Improves blood circulation

• Reduces inflammation that increases fluid leakage

• Supports lymphatic flow

Edema linked to inflammation or poor circulation often responds well to ginger.

How to Drink

• Fresh ginger slices simmered in hot water

• 1–2 cups daily

Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/

4. Green Tea – Antioxidant and Circulation Booster

Green tea contains powerful polyphenols that support vascular health.

Benefits for Edema

• Improves blood vessel function

• Reduces inflammation

• Mild diuretic effect (from caffeine)

Green tea may help edema caused by prolonged sitting, mild circulation issues, or inflammation.

How to Drink

• 1–3 cups daily

• Avoid late evening due to caffeine

Reference:
https://www.hsph.harvard.edu/nutritionsource/food-features/tea/

5. Parsley Tea – Traditional Water Retention Remedy

Parsley has long been used as a natural remedy for fluid retention.

How It Works

• Acts as a mild diuretic

• Supports kidney filtration

• Contains antioxidants

Animal studies suggest parsley increases urine output, explaining its traditional use for edema.

How to Drink

• Steep fresh or dried parsley in hot water

• Limit to 1 cup per day

• Use short-term

⚠️ Avoid during pregnancy unless advised by a healthcare professional.

Reference:
https://pubmed.ncbi.nlm.nih.gov/19719094/

6. Lemon Water – Supports Digestion and Fluid Balance

Lemon water is simple, accessible, and surprisingly helpful for mild edema.

How Lemon Water Helps

• Encourages hydration

• Provides vitamin C (supports blood vessels)

• May support digestion and sodium balance

Lemon water works best first thing in the morning or between meals.

How to Drink

• Juice of ½ lemon in warm or room-temperature water

• 1–2 glasses per day

Reference:
https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

7. Hibiscus Tea – Supports Blood Pressure and Fluid Regulation

Hibiscus tea is commonly used to support heart and vascular health.

Why It Helps Edema

• Mild diuretic effect

• Supports healthy blood pressure

• Rich in antioxidants

Because blood pressure and fluid retention are closely linked, hibiscus tea may help some people with edema.

How to Drink

• 1–2 cups per day

• Hot or iced

⚠️ Avoid if blood pressure is already low.

Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452225/

Drinks to Avoid If You Have Edema

Some beverages can worsen swelling:

❌ Sugary sodas
❌ Alcohol
❌ Energy drinks
❌ High-sodium vegetable juices
❌ Excessive coffee (can dehydrate some people)

How to Use These Drinks Effectively

To get the best results:

• Spread fluid intake throughout the day

• Combine drinks with movement (walking helps)

• Reduce processed and salty foods

• Elevate legs when resting

• Wear compression socks if recommended

Drinks work best as part of a lifestyle approach, not alone.

When Drinks Are NOT Enough

Seek medical advice if edema:

• Is sudden or severe

• Occurs in only one leg

• Is painful, red, or warm

• Is accompanied by shortness of breath

• Persists despite lifestyle changes

These may indicate serious conditions such as blood clots, heart failure, or kidney disease.

Final Verdict: 7 Best Drinks for Edema

If you’re dealing with mild or lifestyle-related swelling, the 7 best drinks for edema that may help are:

1. Water

2. Dandelion tea

3. Ginger tea

4. Green tea

5. Parsley tea

6. Lemon water

7. Hibiscus tea

These drinks support hydration, circulation, and fluid balance—but they are supportive tools, not cures.

Persistent edema should always be evaluated by a healthcare professional.

References & Scientific Sources

1. Cleveland Clinic – Edema: Causes and treatment
   https://health.clevelandclinic.org/edema-swelling/

2. National Center for Complementary and Integrative Health – Herbal medicine
   https://www.nccih.nih.gov/health/herbal-medicine

3. Dandelion diuretic study – Journal of Alternative and Complementary Medicine
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155102/

4. Ginger anti-inflammatory effects – International Journal of Preventive Medicine
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/

5. Harvard T.H. Chan School of Public Health – Tea and health
   https://www.hsph.harvard.edu/nutritionsource/food-features/tea/

6. Hibiscus and cardiovascular health – Journal of Hypertension
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452225/