The best thing you can do to help with post workout soreness and water retention, besides excellent nutrition, hydration, and giving yourself a rest day, is apple cider vinegar - because it's the best source of malic acid there is. It is seriously vile stuff, though, so I take it in capsule form whenever I up my workout to a new level. Alleviates a whole lot of pain.
Malic acid aids in the healing of sore muscles. Google it, seriously. It works.