When you observe your reflection in the mirror, asking yourself why you nonchalantly woke up with excess weight, water retention might be the culprit. Naturally, it can lead to an abrupt panic- but there's no need for that. Our team conducted thorough research and consulted experts who explain the causes of water weight and how to handle it.
We will delve into everything you need to know regarding water retention and precisely illustrate how you can eliminate it. Continue reading for more information on this topic. After absorbing every detail here, remember to take a quick look elsewhere too.
What does water weight mean?
Are you aware that a significant percentage of your body is composed of water? According to Brittany Dunn, MS, RDN, CD, an accredited dietitian and chef specializing in sports nutrition who is also part our team , "Apart from our bones it's the heaviest thing in us. Water fills the spaces within and between cells. Usually, any surplus liquids pass through the kidneys and are expelled during urination but at times there might be retention of extra fluids within organs and under the skin."
If you're dealing with water weight fluctuations, it's important not to agonize over this scenario. It should be noted that retaining excessive amounts of fluid or 'water weight' differs from actual gaining excess body fat due to impact of additional caloric intake; one happens when your system clings on to additional hydration for various reasons. Moreover, optimal bodily functions require sufficient amounts water for efficiency . Also keep in mind while occasional increase in water weight may occur normally there are some circumstances such as venous insufficiency highlighted latter where immediate medical attention may be required.
Dunn emphasizes ,"Water weight isn't necessarily detrimental." "Water aids vital processes like temperature regulation, heart & brain functionality along with digestion."
Knowing what constitutes as increased 'water-weight', let's examine certain factors contributing towards its gain besides exploring effective ways tackle this issue.
Reasons behind your water weight:
1. Your salt intake may be too high.
Foods with a high salt content can contribute to the accumulation of water weight. As Toby Amidor, MS, RD, CDN, FAND, an acclaimed nutrition specialist and Wall Street Journal best-selling author of Up Your Veggies: Flexitarian Recipes for the Whole Family explains, this phenomenon is typical because salt attracts water to locations you'd rather it didn't go. However, this is mostly a transient issue.
Amidor emphasizes that if you reduce your dietary salt intake you can potentially lower your water weight. It could be beneficial to look for foods with low or no sodium when doing your next grocery shopping.
2. Monthly Period arrives
Stomachaches, fluctuating emotions, and feeling bloated are the all too familiar signs accompanying the arrival of your period. Your monthly cycle might be responsible for excess water retention in your body. "Most women notice an increase in water retention just before and during their periods," according to nutrition expert Amy Amidor. This can be attributed to hormonal fluctuations which also account for breast soreness, a common PMS symptom. The additional fluid tends to decrease post menstruation.
For persons battling obesity or weight issues, shedding extra pounds may help reduce fluid accumulation during this time of the month, suggests Amidor. Consistent physical activity coupled with balanced nutrition can aid in managing and reducing any excess fluids.
3. High Carbohydrate Intake
A high intake of carbohydrates can cause the body to retain excess water. This is because, according to Dunn, water weight is directly related to our glycogen energy stores – vital for performing everyday activities. Every gram of stored glycogen corresponds to around three or four grams of retained water within the body.
When carbohydrate consumption reduces, your body uses up its glycogen storage as an energy source. As this stored glucose gets used up, so does the associated retained water which often results in rapid initial weight loss; However, it should be recognized that this weight decrease comes from a reduction in retained water and associated glycogen rather than actual fat loss.
It would be wise therefore to adhere closely to recommended daily portions since studies suggest allocating between 45% and 65% of your daily caloric intake towards carbohydrates could improve overall well-being - source.
4. Experiencing Dehydration.
If this seems basic, consider that when you are dehydrated, your body inherently wants more water! Hence it is natural for dehydration to cause fluid retention. Dunn explains that when the body is experiencing a lack of hydration, it will compensate by retaining extra water until the fluid equilibrium is reestablished.
As per the Mayo Clinic, additional signs of dehydration cover infrequent urination, feelings of dizziness and fatigue, intense thirstiness and urine with a dark coloration. If you identify these indications along with your increased fluid holding capacity in your body then chances are very high that need to consume an increased amount of H2O. In order to completely prevent dehydration issues from arising at all, Dunn suggests ensuring an appropriate intake of water daily.
5. Presence of Venous Insufficiency
Venous insufficiency some might know this as a condition where the veins aren't performing their task well, usually resulting in visible water retention conspicuously seen in your feet and lower legs. "Beware, venous insufficiency can invite discomforts like skin darkening and potentially make way for infection," warns Amidor. "Often noticed when engaged with extended period of sitting or standing situations such as on long-haul flights."
To contain venous insufficiency, healthier body weight management is advocated along with kicking out smoking habits and refraining from prolonged postures of sitting or standing, suggests Amidor. "In specific scenarios such as embarking on a lengthy flight journey, try to take small walking breaks for stretching whenever feasible," she chips in further guidance. "Usage of compression socks/stockings could also possibly lessen the swelling magnitude in concerned areas by regulating optimized blood flow."
6. Coping with Hypothyroidism
Hypothyroidism refers to a medical condition where your thyroid is not functioning adequately. In such cases, healthcare practitioners might suggest the use of diuretics to assist in flushing out excess water from the body, informs Amidor. If you suspect that you are experiencing issues related to your thyroid, it's highly advisable to promptly seek medical consultation. Your doctor may advocate for a course of diuretics as an approach towards getting rid of unneeded fluid retention, explains Amidor.
