There’s nothing quite like a day at the beach, but for some people, it can come with an unpleasant side effect: swelling. Swelling is commonly caused by water retention or inflammation, and a number of factors can contribute to these issues.

While some swelling at the beach may be unavoidable, there are a few common culprits that you can avoid to minimize your risk of swelling.

Salt

Salt is a major contributor to water retention, and it’s also a common ingredient in many beach snacks.

Chips, pretzels, and other salty snacks can all contribute to swelling, so it’s best to avoid them if you know you’re prone to water retention. Instead, opt for fresh fruit or vegetables to snack on at the beach.

Sugar

Like salt, sugar can also cause inflammation and water retention in some people. If you’re prone to swelling, it’s best to avoid sugary treats like candy, soda, and ice cream at the beach.

Instead, try making your own natural fruit popsicles to bring with you, or opt for a refreshing glass of ice water flavored with a squeeze of lemon.

Alcohol

In addition to being dehydrating, alcohol can also cause inflammation that can contribute to swelling.

If you’re planning to drink at the beach, make sure to stay hydrated by drinking plenty of water, and consider opting for light beer or a lower-alcohol cocktail to minimize your risk of swelling.

Caffeine

Caffeine is another diuretic that can contribute to dehydration and swelling.

While you don’t necessarily need to avoid caffeine altogether, it’s a good idea to limit your intake and make sure to supplement with plenty of water to stay hydrated.

Fried Foods

Fried foods are often high in sodium, and the cooking process itself can contribute to inflammation. If you’re prone to swelling, it’s best to avoid fried foods like fries and fried chicken at the beach.

Instead, opt for grilled or baked options to reduce your risk of inflammation.

Processed Foods

Processed foods can contain a variety of inflammatory ingredients like refined sugar, trans fats, and artificial preservatives.

If you’re trying to minimize your risk of swelling at the beach, it’s a good idea to avoid processed foods like packaged snacks, frozen meals, and fast food.

Dairy

Dairy can be a source of inflammation for some people, particularly if they are sensitive to lactose or casein. If you’re prone to swelling, it’s a good idea to avoid dairy products like cheese, yogurt, and ice cream at the beach.

Instead, try opting for dairy-free alternatives like almond milk or coconut yogurt.

Gluten

Like dairy, gluten can be a source of inflammation for some people, particularly those with celiac disease or gluten sensitivity.

If you’re prone to swelling, it’s a good idea to avoid gluten-containing foods like wheat-based baked goods, pasta, and crackers. Instead, look for gluten-free alternatives made from grains like rice, quinoa, or corn.

Processed Meats

Processed meats like hot dogs, sausages, and deli meats can contain high levels of sodium and preservatives, both of which can contribute to inflammation and water retention.

If you’re trying to minimize your risk of swelling at the beach, it’s a good idea to avoid processed meats and opt for fresh, whole cuts of meat instead.

Canned Foods

Canned foods can be another source of excess sodium, as many canned goods are preserved in salt water. If you’re prone to swelling, it’s a good idea to avoid canned foods like soups, beans, and vegetables at the beach.

Instead, opt for fresh or frozen options to minimize your risk of inflammation.

Conclusion: Reducing Your Risk of Swelling at the Beach

While some swelling at the beach may be unavoidable, there are a few common culprits that you can avoid to minimize your risk of water retention and inflammation.

By choosing fresh, whole foods over processed and high-sodium options, you can help keep swelling at bay and enjoy a fun, comfortable day at the beach.