What Is Water Weight? You might have heard about water weight, questioned what it was, and you might even have a class reunion coming up…
And questioned if trying to lose water weight might be a fast way to lose a few pounds.
It is important to note that the most rapid weight loss is at least partly due to a reduction in water weight that does not represent a true body fat loss.
Meaning, water weight loss is transient and is not a good long-term option for a safe weight loss.
So what’s the weight of water?
If you might, how would you risk it? Are there periods when it’s all right to concentrate on losing water weight? Keep Reading.
What Is Water Weight?
Every tissue in your body somewhere between 55 and 60% water, and your muscles are filled with even more fluids,
“This fluid is divided into various compartments both inside and outside the cells,” she says.
Water outside cells contains blood plasma, lymphatic fluid, and water in between cells, which is vital to safe cell signaling and function.
Long story in brief: your body does not work well without a large amount of H2O floating through your bloodstream at any given time.
Drinking water and being hydrated is very important.
You can also get water from the food you eat: according to the National Academy of Sciences, food (like fruit and vegetables with a high water content) can account for around 28% of your daily intake of water.
How To Lose Water Weight In The Body
So let’s get one thing clear — simply put, when people talk about the kind of water weight they can manage or manipulate, they usually talk about one of the two things:
- Water retention is triggered by engaging in too much sodium or by hormonal variations that may occur naturally (as during menstruation) or by lifestyle changes such as a new exercise program.
- Water weight is linked with the body’s fuel supply of glycogen that is necessary to stay healthy.
It’s not bad either. It doesn’t hurt you either. Again, targeting water weight is not a good lasting weight loss method.
But if you only want to look extra slim for the class reunion, there are a few things you do.
What is Water Weight and Why do We Hold Onto It? with Marc David – Founder Of Institute For The Psychology Of Eating
How To Minimize Water Retention
Concentrate On Eating Whole Food
Most often, when it comes to reducing water retention, it’s as easy as following a whole-food approach.
Because potassium counteracts excess sodium in your body and allows it to be excreted through your urine.
But don’t sweat too much of your potassium. Instead, just offer priority to a healthy, diverse diet rich in clean, whole foods to combat extra water weight.
Restrict Extra Sodium
We don’t know how much salt we eat as a society, with most of it coming from restaurants and packaged food.
Although sodium is an essential electrolyte required for cell signaling, if you ingest it in excess, your body must maintain water to prevent blood levels from rising too high.
As soon as you get rid of the added salt from your diet, you’ll notice that you’re continuously peeing.
Continue The Carb Intake
Beyond salt, the consumption of carbohydrates has a significant effect on whether or not you store water…
But that doesn’t mean that it induces water retention.
When you eat carbohydrates, your body stores them as glycogen in the liver and skeletal muscles, a preferred source of energy.
Glycogen is a hydrophilic or water-loving molecule, which ensures that water is processed in combination with glycogen.
You hold 3g of water for every gram of glycogen you store in your liver and muscles.
But this isn’t water retention. It’s just part of the safe 55 to 60% of you that should be water.
The glycogen contained in the liver and muscles is the fuel we need for exercise — which is a good thing,
Continue Exercising – Don’t Stop
The intensity of a new workout routine will cause the cortisol hormone to retain water.
Although this will be daunting when you step on the scale, it should happen when you adjust to your new exercise routine.
Keep Yourself Hydrated
This is very important – DO NOT Stop drinking water
Most importantly, do not avoid drinking water.
Chronic dehydration can lead to fatigue, headache and binge eating, among other issues.
And when you’re dehydrated, your body generally appears to retain more water….
At least it holds on to whatever water you’re eating and drinking — than when you’re properly hydrated.
You should thank your kidneys and your hormones for that.
The fluid balance is closely regulated to maintain sufficient blood pressure.
For premenstrual women, Staying well-hydrated and not falling prey to the cravings for salt…
And carbohydrates during this period will help minimize noticeable swelling and pain.
What About Losing The Excess Water Weight?
And what about the other kind of water weight? Is it possible to take water weight loss any further in a safe way? Pro athletes and bodybuilders — but with limitations.
Perhaps the most noticeable example of a sudden decrease in water weight can be seen in athletes who need to weigh in at a certain class before a big tournament.
And then, as soon as they walk off the scale, they begin to rehydrate, gain 10, 15, and even 20 pounds in as little as 24 hours.
Figure and bodybuilding competitors go to similar extremes to “dry” their muscles prior to taking the stage.
Forcing depleted glycogen levels enable their six-packs to pop and their muscles to look extra cut.
For professional athletes, these plans are conducted under the supervision of a team of physicians, dietitians, and trainers to help mediate any adverse health effects.
What Is Water Weight? Final Words
Water weight is fully natural and fluctuates continuously. As long as you follow a healthy diet based on whole, safe foods, drink plenty of H2O, and exercise regularly, your water weight is always where it needs to be.
Burning fat, losing weight, and keeping the weight off, requires a combination of good diet, an exercise regimen the involves aerobic and strength training, and patience.
You didn’t get the weight overnight, so you won’t lose it overnight.
We hope this article about What Is Water Weight helped you to get a better understanding so that you can make wise decisions towards managing & not be too concerned about the water weight.