- Water retention during cutting is caused by sodium-potassium imbalances, dehydration, stress, poor sleep, and incorrect carb manipulation
- Drinking more water (3-5 liters daily) actually reduces water retention by signaling your body to release stored fluids
- Stress and cortisol elevation are major culprits behind subcutaneous water retention that masks muscle definition
- Strategic sodium and potassium balance is more effective than completely eliminating sodium for reducing water retention
- Morning fasted cardio and natural diuretics can help flush excess water while preserving muscle mass
- Professional assessment may be needed if water retention persists despite proper protocols
What Causes Water Retention During Cutting and Why Your Muscles Look Soft?
Water retention during a cutting phase creates that frustrating “soft” look that hides your hard-earned muscle definition. When you restrict your water consumption, your body holds onto a greater amount as a natural survival response, making this issue counterintuitive for many bodybuilders.
The primary culprit behind subcutaneous water retention is your body’s attempt to maintain fluid balance when it perceives threats to hydration status. This biological response can mask even the most developed physique, creating a layer of fluid between your skin and muscle tissue.
The Science Behind Water Retention During Cutting
Subcutaneous water retention occurs in the space between your skin and muscle fascia. Unlike visceral fluid retention (which affects internal organs), subcutaneous retention directly impacts your appearance by:
- Creating a “puffy” or soft appearance over muscle bellies
- Reducing muscle striations and definition
- Masking vascularity and separation between muscle groups
- Making your skin feel tight and less responsive to posing
Research shows that competitors employ various peaking interventions during the final days leading to competition, including manipulation of macronutrient, water, and electrolyte intake, highlighting the complexity of managing water retention effectively.
How Does Water Retention Affect Muscle Definition and Appearance?
Water retention significantly impacts muscle definition by creating a barrier between your developed musculature and skin surface. This effect is particularly pronounced during cutting phases when body fat levels are low but muscle separation remains poor.
Visual Impact of Water Retention During Cutting on Your Physique
When subcutaneous water accumulates, it:
- Blurs muscle separation lines – The distinct boundaries between muscle groups become less visible
- Reduces muscle hardness – Your physique appears softer and less conditioned
- Diminishes vascularity – Blood vessels become less prominent under the retained fluid
- Creates uniform thickness – The varied depths of different muscle groups become homogenized
The frustration intensifies because traditional fat loss methods don’t address this issue. You might achieve single-digit body fat percentages while still lacking the crisp definition expected at such low levels.
Physiological Mechanisms
Your body retains water subcutaneously through several mechanisms:
- Hormonal regulation – Aldosterone and antidiuretic hormone (ADH) control fluid retention
- Electrolyte imbalances – Disrupted sodium-potassium ratios trigger compensatory water retention
- Stress responses – Elevated cortisol promotes fluid accumulation in subcutaneous tissues
- Inflammatory responses – Training stress and inadequate recovery increase fluid retention
What Are the Main Causes of Water Retention During Cutting in Bodybuilders?
Understanding the root causes of water retention allows you to address the issue systematically rather than relying on temporary fixes that often backfire.
Sodium and Potassium Imbalance: The Leading Cause of Water Retention During Cutting
The sodium-potassium pump is crucial for cellular fluid regulation. Most bodybuilders make the mistake of completely eliminating sodium without considering potassium intake. This approach often worsens water retention because:
- Sudden sodium restriction triggers your body’s survival mechanisms
- Low potassium levels impair the sodium-potassium pump function
- Electrolyte disruption causes your body to hold onto available fluids
Optimal approach: Gradually reduce sodium while increasing potassium-rich foods like bananas, potatoes, and spinach. Maintain a 2:1 potassium to sodium ratio for best results.
Inadequate Water Intake: A Paradoxical Cause of Water Retention During Cutting
Paradoxically, not drinking enough water is one of the primary causes of water retention. When you restrict your water consumption, your body holds onto a greater amount as a natural survival response.
Your body interprets low water intake as a threat to survival and responds by:
- Increasing ADH production to conserve water
- Reducing kidney filtration to preserve fluids
- Storing water in subcutaneous tissues as a reserve
Solution: Consume 3-5 liters of water daily, spread throughout the day. This signals your body that water is abundant and safe to release.
Stress and Elevated Cortisol: Hidden Contributors to Water Retention During Cutting
Chronic stress significantly impacts water retention through cortisol elevation. High cortisol levels promote:
- Aldosterone production – Increases sodium retention and water accumulation
- Inflammatory responses – Creates localized swelling in tissues
- Insulin resistance – Impairs glucose metabolism and fluid regulation
- Sleep disruption – Further elevates stress hormones
Managing stress through adequate sleep (7-8 hours nightly), meditation, and avoiding overtraining is crucial for optimal water balance.
Poor Sleep Quality and Overtraining
Insufficient sleep and excessive training volume create a perfect storm for water retention. Sleep deprivation:
- Elevates cortisol levels throughout the day
- Disrupts growth hormone release
- Impairs recovery and increases inflammation
- Reduces insulin sensitivity
Recovery protocols: Prioritize sleep hygiene, limit training sessions to 4-5 per week during cutting phases, and incorporate active recovery days.
How to Fix Water Retention During Cutting Fast: Evidence-Based Strategies
Addressing water retention requires a systematic approach that targets the underlying causes rather than symptoms. Here are proven strategies that deliver results within 48-72 hours.
Strategic Hydration Protocol for Water Retention During Cutting
Implement a structured hydration plan that signals your body to release stored water:
Days 1-3: Increase water intake to 4-5 liters daily Days 4-6: Maintain 3-4 liters daily Day 7: Reduce to 2-3 liters (if preparing for a specific event)
This approach works because your body is always aiming to maintain healthy fluid levels, and when you restrict your water consumption, it holds onto a greater amount as a natural survival response.
Optimize Electrolyte Balance
Rather than eliminating sodium completely, focus on achieving proper electrolyte ratios:
Sodium intake: 1,500-2,300mg daily (gradually reduce from current intake) Potassium intake: 3,000-4,500mg daily from whole food sources Magnesium: 400-600mg daily to support muscle function and fluid regulation
Best food sources:
- Potassium: Bananas, sweet potatoes, spinach, avocados
- Magnesium: Pumpkin seeds, almonds, dark leafy greens
- Natural sodium: Sea salt, pink Himalayan salt (use sparingly)
Implement Stress Reduction Techniques
Since cortisol is a major contributor to water retention, stress management becomes crucial:
Sleep optimization:
- Maintain consistent sleep schedule (same bedtime/wake time)
- Create dark, cool sleeping environment (65-68°F)
- Avoid screens 1-2 hours before bed
- Consider natural sleep aids like magnesium or melatonin
Stress reduction practices:
- 10-15 minutes daily meditation or deep breathing
- Regular walking or light yoga
- Limit caffeine intake after 2 PM
- Practice progressive muscle relaxation
Strategic Carbohydrate Manipulation
Cutting carbs is a common strategy to quickly drop excess water weight, as carbs are stored in the muscles and liver as glycogen. However, the approach must be strategic:
Phase 1 (Days 1-3): Reduce carbs to 50-100g daily Phase 2 (Days 4-5): Implement targeted carb refeeds (100-150g around workouts) Phase 3 (Day 6-7): Strategic carb loading for events (if applicable)
This protocol prevents the metabolic slowdown associated with prolonged carb restriction while effectively reducing glycogen-bound water.
How to Reduce Water Retention During Cutting in Skin Naturally
Natural methods for reducing water retention are often more sustainable and effective than extreme measures. These approaches work with your body’s natural systems rather than fighting against them.
Natural Diuretic Foods and Supplements for Water Retention During Cutting
Incorporate foods and supplements that gently promote fluid release:
Diuretic foods:
- Parsley: Contains compounds that increase urine production
- Green tea: Provides mild diuretic effects plus antioxidants
- Cranberry juice: Natural diuretic that supports kidney function
- Asparagus: Contains asparagine, which promotes urine production
- Watermelon: High water content helps flush the system
Natural supplements:
- Dandelion root extract: 500-1000mg daily
- Juniper berry: 100-300mg daily (short-term use only)
- Hibiscus tea: 2-3 cups daily
Morning Cardio Protocol to Combat Water Retention During Cutting
Fasted cardio specifically targets water retention while preserving muscle mass:
Optimal timing: Upon waking, before any food intake Duration: 20-30 minutes Intensity: Moderate (60-70% max heart rate) Best modalities: Walking, cycling, or light jogging
This approach works because overnight fasting depletes muscle glycogen, making your body more likely to mobilize stored water during low-intensity exercise.
Heat and Sauna Therapy
Controlled heat exposure promotes water loss through sweating while improving circulation:
Sauna protocol:
- 15-20 minutes at 160-180°F
- 2-3 sessions with 5-minute cool-down periods
- Hydrate between sessions
- Follow with cool shower
Hot bath alternative:
- 20-30 minutes in hot water (104-108°F)
- Add Epsom salts for additional magnesium absorption
- Stay hydrated during and after
Advanced Strategies: Peak Week Water Manipulation
For competitive bodybuilders or those preparing for photoshoots, advanced water manipulation techniques can provide the final polish to your physique.
Scientific Peak Week Protocol
Based on evidence-based approaches used by successful bodybuilders, here’s a structured peak week protocol:
Monday-Tuesday: High water intake (1.5-2 gallons daily) Wednesday-Thursday: Moderate water intake (1 gallon daily) Friday: Gradual water reduction (0.5-0.75 gallons) Saturday: Minimal water intake (competition day)
Important: This protocol should only be used for specific events and requires careful monitoring.
Carb Depletion and Loading
Strategic carbohydrate manipulation during peak week:
Days 1-3: Carb depletion (under 50g daily) Days 4-5: Moderate carb intake (100-150g) Days 6-7: Strategic carb loading (varies by individual)
The goal is to supercompensate muscle glycogen while avoiding spillover into subcutaneous tissues.
Professional Monitoring
During extreme protocols, monitor for:
- Excessive fatigue or weakness
- Dizziness or lightheadedness
- Muscle cramps or spasms
- Cognitive impairment
Discontinue aggressive protocols if any concerning symptoms arise.
When to Seek Professional Help: Medical Causes of Water Retention
While lifestyle factors cause most water retention in bodybuilders, certain medical conditions require professional evaluation.
Hormonal Imbalances
Persistent water retention despite proper protocols may indicate:
Thyroid dysfunction:
- Hypothyroidism commonly causes fluid retention
- Request TSH, T3, and T4 testing
- Symptoms include fatigue, weight gain, and cold sensitivity
Adrenal issues:
- Elevated cortisol or aldosterone levels
- Request cortisol awakening response test
- 24-hour urine cortisol assessment
Kidney function:
- Impaired filtration can cause fluid accumulation
- Request comprehensive metabolic panel
- Check creatinine, BUN, and GFR levels
Red Flag Symptoms
Seek immediate medical attention if you experience:
- Sudden, severe swelling
- Shortness of breath or chest pain
- Significant weight gain (>5 pounds in 24 hours)
- Decreased urination despite adequate fluid intake
- Persistent swelling in legs, ankles, or face
Recommended Testing
If water retention persists beyond 2-3 weeks of proper protocols, request:
Basic metabolic panel: Electrolyte levels, kidney function Thyroid function tests: TSH, T3, T4, reverse T3 Hormone panel: Cortisol, aldosterone, insulin Cardiac evaluation: If accompanied by shortness of breath Liver function tests: ALT, AST, albumin levels
Nutrition Guidelines for Reducing Water Retention
Your diet plays a crucial role in managing water retention. Here are specific nutritional strategies that support optimal fluid balance.
Anti-Inflammatory Foods
Chronic inflammation contributes to water retention by increasing vascular permeability. Focus on:
Omega-3 rich foods:
- Wild-caught salmon (3-4 servings weekly)
- Sardines and mackerel
- Walnuts and flaxseeds
- High-quality fish oil supplements (2-3g daily EPA/DHA)
Antioxidant-rich vegetables:
- Leafy greens (spinach, kale, arugula)
- Cruciferous vegetables (broccoli, cauliflower)
- Colorful bell peppers
- Berries (blueberries, raspberries)
Meal Timing and Frequency
Optimize meal timing to support natural circadian rhythms and hormone production:
Morning: Larger meals to support cortisol regulation Afternoon: Moderate meals with balanced macronutrients Evening: Lighter meals 3-4 hours before bed
Intermittent fasting considerations:
- 16:8 protocol can improve insulin sensitivity
- Avoid extended fasts during high-stress periods
- Maintain adequate protein intake during eating windows
Hydration Beyond Water
While water is crucial, other beverages can support fluid balance:
Herbal teas: Dandelion, nettle, and green tea provide mild diuretic effects Coconut water: Natural electrolyte replacement (limit to 8oz daily) Lemon water: Supports liver function and provides vitamin C Bone broth: Provides electrolytes and supports gut health
Supplement Strategies for Water Balance
Strategic supplementation can support your body’s natural fluid regulation systems without resorting to harsh diuretics.
Evidence-Based Supplements
Magnesium glycinate or citrate:
- Dosage: 400-600mg daily
- Benefits: Muscle relaxation, stress reduction, improved sleep
- Timing: Evening dose for best results
Potassium citrate:
- Dosage: 99mg (maximum legal supplement dose)
- Benefits: Supports sodium-potassium balance
- Note: Get most potassium from whole foods
Vitamin B6 (Pyridoxine):
- Dosage: 50-100mg daily
- Benefits: Reduces PMS-related water retention, supports neurotransmitter function
- Timing: With breakfast for best absorption
Natural Diuretic Compounds
Dandelion leaf extract:
- Dosage: 500-1000mg daily
- Benefits: Gentle diuretic effect, potassium-sparing
- Duration: Use for 1-2 weeks maximum
Juniper berry extract:
- Dosage: 100-300mg daily
- Benefits: Mild diuretic and anti-inflammatory effects
- Caution: Short-term use only (under 2 weeks)
Green tea extract (EGCG):
- Dosage: 400-600mg daily
- Benefits: Antioxidant support, mild diuretic effect
- Timing: Between meals for best absorption
For comprehensive supplement guidance, check out our best supplements for bodybuilders guide.
Training Modifications During Water Retention
Your training approach should support water reduction while maintaining muscle mass during cutting phases.
Optimal Training Volume and Intensity
Excessive training volume increases cortisol and inflammatory markers, worsening water retention:
Training frequency: 4-5 sessions per week maximum Session duration: 45-75 minutes including warm-up Intensity: Maintain 80-85% of off-season loads Volume: Reduce by 20-30% from building phases
Exercise Selection for Better Definition
Certain exercises can help improve muscle separation and reduce the appearance of water retention:
Compound movements: Maintain strength and muscle mass
- Squats, deadlifts, bench press, rows
- Focus on controlled eccentrics for muscle quality
Isolation work: Target specific areas for definition
- Cable work for constant tension
- Higher rep ranges (12-20) for muscle endurance
- Supersets and drop sets for metabolic stress
Posing practice: Improve muscle control and presentation
- Daily posing sessions (10-15 minutes)
- Focus on muscle contractions and breath control
- Improves muscle-mind connection
For comprehensive training programs, explore our free workout plans.
Recovery Optimization
Recovery becomes even more critical during cutting phases when water retention is problematic:
Active recovery days:
- Light walking or swimming
- Gentle yoga or stretching
- Massage or foam rolling
Sleep optimization:
- Consistent sleep schedule
- Dark, cool sleeping environment
- Avoid stimulants after 2 PM
Stress management:
- Regular meditation or deep breathing
- Limit training to planned sessions
- Avoid additional life stressors when possible
Lifestyle Factors That Affect Water Retention
Beyond diet and training, several lifestyle factors significantly impact your body’s fluid balance.
Environmental Considerations
Temperature and humidity: Hot, humid conditions increase water retention as your body prepares for increased sweating demands.
Altitude changes: Traveling to different elevations can temporarily disrupt fluid balance.
Air conditioning and heating: Artificial climate control can affect hydration status.
Sleep Quality and Circadian Rhythms
Poor sleep quality directly impacts hormones that regulate fluid balance:
Growth hormone: Released during deep sleep, supports protein synthesis and fat metabolism Cortisol: Should be lowest at night; elevated levels indicate poor sleep quality Melatonin: Supports sleep quality and has anti-inflammatory properties
Sleep hygiene tips:
- Maintain consistent bedtime and wake times
- Avoid screens 1-2 hours before bed
- Keep bedroom temperature at 65-68°F
- Use blackout curtains or eye masks
Stress Management Techniques
Chronic stress is one of the most overlooked factors in water retention:
Meditation and mindfulness:
- Start with 5-10 minutes daily
- Use apps like Headspace or Calm for guidance
- Focus on breath awareness and body scanning
Physical stress relief:
- Regular massage therapy
- Sauna or hot bath sessions
- Gentle yoga or stretching routines
Mental stress management:
- Journaling or expressive writing
- Limiting news and social media consumption
- Setting boundaries with work and relationships
Monitoring Progress and Adjustments
Tracking your water retention improvements requires more than just scale weight, which can be misleading due to daily fluctuations.
Effective Monitoring Methods
Progress photos:
- Same lighting, time of day, and poses
- Weekly photos from multiple angles
- Focus on muscle separation and definition
Body measurements:
- Waist circumference at navel
- Chest, arms, and thighs
- Take measurements at same time daily
Subjective assessments:
- Energy levels and mood
- Skin tightness and appearance
- Training performance and recovery
Biomarkers (if available):
- Blood pressure readings
- Heart rate variability
- Body composition via DEXA or BodPod
When to Adjust Protocols
Make adjustments based on:
Lack of progress after 7-10 days: Increase water intake or adjust electrolyte ratios Excessive fatigue or weakness: Reduce training volume or increase carbohydrate intake Persistent bloating: Evaluate food sensitivities or digestive health Sleep disturbances: Adjust evening routine or reduce stimulant intake
Common Mistakes and How to Avoid Them
Learn from the most common water retention mistakes that can set back your progress.
Mistake #1: Completely Eliminating Sodium
Why it backfires: Sudden sodium restriction triggers your body’s conservation mechanisms, actually increasing water retention.
Better approach: Gradually reduce sodium over 7-10 days while increasing potassium intake.
Mistake #2: Extreme Water Restriction
Why it backfires: Restricting water intake signals scarcity to your body, promoting water storage.
Better approach: Maintain adequate hydration (3-4 liters daily) throughout your cutting phase.
Mistake #3: Over-relying on Diuretics
Why it backfires: Both natural and pharmaceutical diuretics can cause rebound retention and electrolyte imbalances.
Better approach: Use diuretic compounds sparingly and for short periods only.
Mistake #4: Ignoring Stress Management
Why it backfires: Chronic stress elevates cortisol, which directly promotes water retention regardless of diet perfection.
Better approach: Prioritize sleep, stress reduction, and recovery as much as diet and training.
Mistake #5: Expecting Overnight Results
Why it backfires: Physiological changes take time, and impatience leads to extreme measures that often backfire.
Better approach: Allow 7-14 days for protocols to show results and make gradual adjustments.
For additional guidance on avoiding common fitness mistakes, check our muscle building guide.
Sample 7-Day Water Retention Protocol
Here’s a practical, day-by-day protocol for reducing water retention while maintaining muscle mass and energy levels.
Days 1-2: Foundation Phase
Water intake: 4-5 liters daily Sodium: 2000-2500mg (current intake) Potassium: 3500-4000mg from foods Carbohydrates: 100-150g daily Training: Normal intensity, moderate volume
Sample daily schedule:
- Upon waking: 16-20oz water with pinch of sea salt
- Pre-workout: 8-12oz water
- Post-workout: 16-20oz water
- Between meals: Sip water consistently
- Evening: Herbal tea (dandelion or green tea)
Days 3-4: Optimization Phase
Water intake: 3-4 liters daily Sodium: 1500-2000mg Potassium: 4000-4500mg Carbohydrates: 75-125g daily Training: Maintain intensity, slight volume reduction
Additional strategies:
- Morning fasted cardio (20-30 minutes)
- Increase vegetable intake for potassium
- Include natural diuretic foods (parsley, asparagus)
- Prioritize sleep quality (7-8 hours)
Days 5-6: Refinement Phase
Water intake: 2.5-3.5 liters daily Sodium: 1200-1800mg Potassium: 4000-4500mg Carbohydrates: 50-100g daily Training: Maintain strength, reduce volume
Advanced techniques:
- Strategic carb timing (around workouts)
- Increase healthy fats for satiety
- Include magnesium supplement (400-600mg)
- Consider sauna session (15-20 minutes)
Day 7: Assessment Phase
Water intake: 2-3 liters daily Sodium: 1000-1500mg Potassium: Maintain 4000mg Carbohydrates: 75-150g (depending on goals) Training: Light session or rest day
Evaluation:
- Take progress photos and measurements
- Assess energy levels and mood
- Determine if further adjustments needed
- Plan next week’s approach
This protocol works for most individuals, but adjustments may be needed based on:
- Starting body fat percentage
- Training experience
- Stress levels and sleep quality
- Individual hormone profiles
For comprehensive meal planning support, try our AI meal planner to optimize your nutrition during cutting phases.
Long-term Maintenance Strategies
Once you’ve successfully reduced water retention, maintaining your results requires ongoing attention to the factors that caused the issue initially.
Sustainable Daily Habits
Hydration consistency: Maintain 3-4 liters daily water intake year-round Stress management: Continue daily stress-reduction practices Sleep hygiene: Prioritize 7-8 hours nightly consistently Moderate sodium intake: Avoid extreme restrictions or excessive intake
Periodic Assessment
Monthly check-ins: Take photos and measurements to catch retention early Quarterly bloodwork: Monitor hormone levels and kidney function Seasonal adjustments: Account for climate changes and life stress variations
Building Resilience
Metabolic flexibility: Include periodic refeeds and diet breaks Stress resilience: Build coping mechanisms for high-stress periods Recovery protocols: Maintain consistent recovery practices
Conclusion: Your Path to Better Muscle Definition
Water retention during cutting phases is a complex issue that requires a systematic approach addressing multiple factors simultaneously. The key to success lies in understanding that your body’s fluid regulation systems evolved to protect you, not to showcase your physique.
The most effective approach combines:
- Strategic hydration that signals abundance to your body
- Gradual electrolyte optimization rather than extreme restrictions
- Comprehensive stress management including sleep and recovery
- Patient consistency over aggressive short-term measures
Remember that lasting results come from working with your body’s natural systems rather than fighting against them. The protocols outlined in this guide provide a science-based foundation for eliminating water retention while preserving muscle mass and maintaining health.
Your next steps:
- Assess your current hydration and stress levels
- Implement the 7-day protocol gradually
- Monitor progress through photos and measurements
- Adjust based on individual response and goals
- Seek professional help if issues persist
For additional support in your fitness journey, explore our comprehensive fitness and nutrition tools and free workout plans.
Free Resources to Accelerate Your Results:
- Build Muscle Fast – 10 Simple Steps – Complete muscle building guide
- Fundamentals of Body Perfection – Training and nutrition for the perfect physique
- Free 7-Day Meal Plan – Optimized for fat loss and muscle building
Take action today and transform your physique by addressing water retention systematically. Your ideal physique is closer than you think when you apply these evidence-based strategies consistently.
Frequently Asked Questions (FAQ) About Water Retention During Cutting
1. What causes water retention during cutting? Water retention is often caused by sodium-potassium imbalances, dehydration, elevated cortisol due to stress, poor sleep, and improper carbohydrate manipulation. These factors disrupt the body’s fluid regulation systems.
2. Why do my muscles look soft even at low body fat? Soft-looking muscles are usually due to subcutaneous water retention, which masks muscle definition by creating a layer of fluid between the skin and muscle tissue.
3. Does drinking more water help reduce water retention? Yes. Drinking 3–5 liters of water daily signals the body that water is abundant, helping it release stored fluids instead of holding onto them.
4. Should I cut sodium to eliminate water retention? Completely eliminating sodium can backfire. A better strategy is to gradually reduce sodium while increasing potassium intake to maintain proper electrolyte balance.
5. How does stress affect water retention? Stress elevates cortisol, which increases aldosterone production, promotes sodium retention, and causes inflammation — all of which lead to water retention.
6. Can poor sleep cause water retention? Yes. Sleep deprivation elevates cortisol and reduces recovery, leading to hormonal imbalances that promote water retention.
7. What’s the best way to get rid of water retention fast? Use a systematic approach: increase water intake, balance electrolytes, manage stress, improve sleep, and consider morning fasted cardio and natural diuretics.
8. Are natural diuretics effective for water retention? Yes. Foods like parsley, asparagus, green tea, and watermelon act as gentle diuretics. Supplements like dandelion root and hibiscus tea may also help.
9. How does carbohydrate intake affect water retention? Carbs are stored with water in muscle glycogen. Strategic carb cycling — reducing, refeeding, and reloading — can help minimize water retention without harming muscle.
10. When should I seek medical help for water retention? If water retention persists despite proper hydration, electrolyte balance, and stress management, or if you experience symptoms like swelling, fatigue, or shortness of breath, consult a healthcare provider.