The good news is that most fluid retention is short lived. However, there are some things you can do in the mean time to help reduce the effects:

• It might seem odd, but the first piece of advice is to drink more. Keeping hydrated will help to flush the body of excess fluid, meaning you’ll expel more than you actually take on.

How to: Manage your Hydration Levels on the Bike

• Eating foods that contain plenty of water is also a good idea-  this includes most fruits, cucumber, watercress and carrots.
• Raised levels of sodium encourage your body to retain water, so cutting out the crisps and ready meals could make a big difference. Potassium, which you’ll find in bananas, potatoes and spinach, can counteract the effect of excess salt, as it encourages greater excretion of sodium.

8 Foods that Will Definitely Help You Sleep

• Getting out and being active can also help raise sweat levels – however remember that if you’re retaining water following intense exercise as a result of DOMS then you’re best off giving your body a little rest and recovery!
• Some people do take diuretics to combat water retention. However, there are more natural methods – for example, Cranberry Juice and Fennel tea both have diuretic properties.
• Water retention in the lower legs can be combated by sitting with your legs elevated regularly, or wearing compression socks. 

Water retention will nearly always calm down within a couple of days – so try not to worry about it too much, keep eating and drinking healthily, and you’ll be on the way to your ideal cycling weight in no time!