Water weight extreme after runs- why?

kjo1713
kjo1713 Posts: 35 Member
in Fitness and Exercise
Hello

I am noticing a ton of water retention and loss in between workouts. Yesterday I went on an 8 mile run and lost 7 lbs I guess in water weight from before to after. I also experience up to 5 lb weight fluctuations after lifting weights (swell). I am a 5’3 female about 120 lbs normally. Is this normal or indicative of some type of hormonal issue? Just seems excessive to retain and lose that much water with workouts. I run about 20-25 miles week on average and lift weights 3 days a week on about 1500 cals on average.
Any insight would be appreciated.

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    If I lost seven pounds on a run, I'd take that as a sign I needed to adjust my hydration strategy.
  • Duck_Puddle
    Duck_Puddle Posts: 3,237 Member
    janejellyroll wrote: »
    If I lost seven pounds on a run, I'd take that as a sign I needed to adjust my hydration strategy.

    This for sure. I usually retain about 8 pounds of water every time I run a half marathon. I would be doubling down (maybe triple/quadruple) on my hydration if I lost that much on a run. That’s not good (as in healthy) at all.
  • alexmose
    alexmose Posts: 792 Member
    Wow I’m glad I caught this after my first run in a few weeks.

    Agree drink more pls. If you’re running that much, go for a couple gallons a day ;)
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Duck_Puddle wrote: »
    janejellyroll wrote: »
    If I lost seven pounds on a run, I'd take that as a sign I needed to adjust my hydration strategy.

    This for sure. I usually retain about 8 pounds of water every time I run a half marathon. I would be doubling down (maybe triple/quadruple) on my hydration if I lost that much on a run. That’s not good (as in healthy) at all.

    Yes, mandatory disclaimer of just being a runner and not a sports doctor, but if you're losing seven pounds on an eight mile run you probably want to think about electrolytes and sodium replacement, not just water. I'd be worried about the overall strain on my body at that point.
  • Duck_Puddle
    Duck_Puddle Posts: 3,237 Member
    janejellyroll wrote: »
    Duck_Puddle wrote: »
    janejellyroll wrote: »
    If I lost seven pounds on a run, I'd take that as a sign I needed to adjust my hydration strategy.

    This for sure. I usually retain about 8 pounds of water every time I run a half marathon. I would be doubling down (maybe triple/quadruple) on my hydration if I lost that much on a run. That’s not good (as in healthy) at all.

    Yes, mandatory disclaimer of just being a runner and not a sports doctor, but if you're losing seven pounds on an eight mile run you probably want to think about electrolytes and sodium replacement, not just water. I'd be worried about the overall strain on my body at that point.

    Exactly. That’s a lot of water to lose which will mess with all of that to a huge degree.
  • yirara
    yirara Posts: 9,943 Member
    So if you run and you probably sweat do you think the sweat you lose weights nothing? You also exhale moisture. Drink more during your workout, and also after! Losing anything like 7lbs on a run is probably not very healthy for your kidneys.

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