Yes, Water Weight is a Thing
BY BETHANY HEITMAN
If you’ve ever stepped on the scale a few days in a row, you’ve probably noticed that the number fluctuates within a few pounds each day—even if your eating and exercise routine has stayed relatively the same. So, what gives? Chances are, that weight fluctuation is due to water weight.
Yes, water weight is absolutely real,—not just some excuse cooked up by those of us who indulged a bit too much one night. And it’s a really helpful thing too. See, our bodies store extra water for a variety of reasons, including fighting off dehydration or as a result of our monthly cycle (more on this shortly!).
And while occasional water weight is totally normal, some people use it as an excuse to muffle bad eating habits and weight gain. To help you determine the difference, it’s important to understand what water weight is, why it happens and how to keep it in check.
Photo by Jernej Graj
What Causes Water Weight?
Like we said, water weight can occur for a variety of reasons. Some of the most common reasons:
Dehydration: Most people do not drink enough water. If you are dehydrated, our body will start to retain water in your joints and tissues as a way of protecting itself—in turn, this can cause puffiness.
A High-Sodium Diet: If you eat lots of salty foods, your body may hold on to water as a way of balancing and diffusing all that sodium. Oh, and you should know that sodium isn’t just in salty foods—packaged and processed foods are also sky high in it.
Your Period: A few days before your cycle, you may notice you retain more water. You can thank fluctuating hormones for this fun side effect. Generally, water weight is at its peak on the first day of your period and then lessens from there.
Carbohydrates: When you eat carbs (think fruit, vegetables, potatoes, pasta) you will temporarily go up in weight, because for every gram of carbohydrate you consume that your body keeps to use as energy, your body hoards 3 to 4 grams of water to help store the carbohydrate (aka glycogen) for energy. So when you use the energy– the water weight drops out.
How to Limit Water Weight Gain
Even knowing that water weight is natural and not permanent doesn’t make it easier to deal with. When you step on that scale and see the number go up or your jeans start digging into your belly , it can be a tough pill to swallow.
First thing you should do? Confirm that it’s water weight. The scale can help you figure this out. If you notice your weight goes up one day, down the next, up again and so on—it’s water weight. True weight gain tends to be slower and only in an upward trajectory.
Once you’ve confirmed you’re dealing with water weight, there are a few things you can do to mitigate it. First, consider sipping on some caffeinated tea. It’s a diuretic and will help flush excess water out of your system—just be prepared to pee a lot after drinking the tea.
A better strategy is to avoid water weight when possible. To do this, make sure you are staying hydrated. You want to be drinking half your weight in ounces a day in water. (ie: If you weigh 170lbs, your water goal would be 85oz.) When you’re hydrated, your body won’t feel the need to retain extra water.
Avoiding sodium-laden foods will also help. While you’re at it, watch your carbs. When you eat too many carbs, your body turns them into something called glycogen—which gets stored in your muscles along with water.
Finally, regular sweat sessions will help flush out extra water. Yup, another reason moving your body on a daily basis (even if it’s just for a long walk) is important.
By Bethany Heitman, Contributor
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