Bloating might be the sneakiest cycle symptom out there. It can show up before your period even arrives, making you feel like you've suddenly gained weight or like you're full of air and ready to float away. But here's the thing: bloating isn't actually about air; it's about water retention.

🎈 Why Does Bloating Happen?

Right before your period, hormone fluctuations (specifically changes in estrogen and progesterone) can cause your body to hold onto extra water. This water retention is what makes you feel puffy, swollen, and bloated, especially around your stomach, but sometimes in your hands, feet, or face too.

It's super common and totally normal, even though it's uncomfortable and annoying.

What Actually Helps

💧 Drink more water

We know this sounds backwards: how do you combat too much water by adding more water? But it actually works. The more water you drink when you're feeling bloated and puffy, the more easily your body can flush out that excess water retention.
Aim for eight to ten 8-ounce glasses of fluid throughout the day (water, juice, milk, whatever works for you). The key word here is throughout: don't try to chug it all at once. If you're on the go, carry a water bottle with you so you don't forget to stay hydrated.

🧂 Cut back on sodium

Salty foods make your body hold onto even more water. Try eating a lower-sodium diet in the days leading up to your period and while you're feeling bloated. That means going easy on things like chips, processed foods, fast food, and super salty snacks.

☕️ Skip the caffeine and alcohol

Both caffeine and alcohol can make bloating worse by dehydrating you (which ironically makes your body hold onto water even more). Try cutting back on coffee, energy drinks, and alcohol when you're feeling extra puffy.

🍟 Avoid processed foods

Processed foods are usually high in sodium and can contribute to water retention. Stick to whole foods like fruits, vegetables, lean proteins, and whole grains when possible.

🤸 Stay active

Physical activity helps reduce bloating by getting things moving in your digestive system and helping your body release excess water. Even just going for a walk can help—you don't have to do an intense workout.

When to Talk to Your Doctor

Bloating should go away within a few days after your period ends. But you should check in with a doctor if:

• Your bloating doesn't go away a few days after your period ends
• The bloating is so extreme that it's affecting your usual activities
• You're experiencing other symptoms like severe pain, nausea, or changes in your bathroom habits

Bloating is annoying, but it's usually temporary. We hope these tips can help you feel more comfortable while you wait for it to pass. 🫶