Water retention from exercise? (Trainers?)

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Replies

  • hjcopeland
    hjcopeland Posts: 53 Member
    Just wanted to add: Monitor your sodium intake as well (you can set it to be one of the nutrients displyed on your home screen).

    Many of us take in way too much sodium - especially when trying to count calories, because it can be tempting to stick with packaged meals (which are way high in sodium) in order to get a more accurate calorie count.

    Excess sodium will cause you to retain water and "gain weight" - at least on the scale.

    Monitor your sodium intake and try to keep it below 2500 per day (not as easy as it sounds).

    If you start watching it, you may be surprised how much sodium you are taking in, and how much water weight you'll lose if you reduce your sodium intake for a few days.
  • turkeyhunter60
    turkeyhunter60 Posts: 319 Member
    I almost always weigh heavier the day avter working out.
  • frugalafterfifty
    frugalafterfifty Posts: 240 Member
    bump for later. This may answer some of my questions. I'm not doing weight lifting workouts but am usually burning 300-600 calories a day with walking and dvd workouts.
  • pumkin85
    pumkin85 Posts: 5
    As your body gets used to the activity, it will go away. Can sometimes take a week at first, depending on your activity level and what you're doing but as you become more fit, it should only take a day or two. Make sure you're drinking plenty of water, especially on your active days, as a more constant hydration level will help to let your body know it's ok to release the excess.

    Here's the thing though, as you continue to exercise, you also need to continue to challenge yourself in order to get the same (or better) calorie burn going forward so you'll keep seeing these periods where you might gain a bit or at least stay the same due to the muscles retaining fluid. It's part of becoming healthier so you just need to accept it for what it is. If you're in a challenge or program and have a specific weigh in day, maybe just take the day before as a rest day to allow your body to release those fluids so hopefully it won't effect that number on the scale.

    When I was in WW, I had weigh ins on Tuesday so I'd rest or stick to strictly cardio (typically long walks) on the weekends and rest on Monday. It seemed to help...

    Cool! This is formation is great! Very helpful. Thanks you!
  • sidegrinder
    sidegrinder Posts: 28 Member
    Every year when I start running again, my weight goes up 8-10lbs and stays there until the end of the season. Then I magically drop 10lbs. I had a steady drop in body weight and bf% all winter and, once again, it has happened this year. BF% crept up a little over 1% also. Im thinking it's only fluid retention, but I can see a difference in the mirror. It blows :o
  • katieuk
    katieuk Posts: 304 Member
    Yes... I am not a trainer but I know that as your muscles work to repair themselves they hold onto water.

    ^ Agree!!

    The muscles retain water to repair... people who do weight loss plans tend to focus on those scales and during the first couple of weeks that be deterred from sticking to their workout routine because of the increase on the scales!! Try to avoid those scales especially during this time - over time this will start to decrease again. However, my advice really would be to focus on the measurements (with a tape measure) rather than the weight on the scales.

    I don't think the scales are a true reflection on how well you are actually doing and can be a big de-motivator!!
  • christia21
    christia21 Posts: 8 Member
    thanks- great information!
  • hfester
    hfester Posts: 114 Member
    Bump for later reading.
  • BigTireFlipper
    BigTireFlipper Posts: 116 Member
    Yep - always. as CarrieBear says, your muscles need to repair themselves so hold water. I worked my butt off yesterday - nearly 2000 cals burnt and i gained 4lbs today - I'm not even stressing as I know it's water, plus I drank 17 glasses of water yesterday too.

    don't stress - keep drinking plenty of water to help flush it away and it'll be gone in a couple of days. x

    Oh how I wish more people understood this. It would de-stress so many people. +1 for you.
  • Healthy_4_Life2
    Healthy_4_Life2 Posts: 595 Member
    Thanks! Bump for later!
  • harisri1
    harisri1 Posts: 1
    I have a 20 LB gain over the past year focusing on just the strength training...my waistline is still the same, but I can sure tell that my biceps have gone bigga lol
  • candistyx
    candistyx Posts: 547 Member
    Just wanted to add: Monitor your sodium intake as well (you can set it to be one of the nutrients displyed on your home screen).

    Many of us take in way too much sodium - especially when trying to count calories, because it can be tempting to stick with packaged meals (which are way high in sodium) in order to get a more accurate calorie count.

    Excess sodium will cause you to retain water and "gain weight" - at least on the scale.

    Monitor your sodium intake and try to keep it below 2500 per day (not as easy as it sounds).

    If you start watching it, you may be surprised how much sodium you are taking in, and how much water weight you'll lose if you reduce your sodium intake for a few days.
    surely if I don't care about water weight only fat weight eating the same amount of sodium is the best way to get an accurate view of my fat loss?

    I don't eat ready meals but I sprinkle salt on everything.
  • Blondie1913
    Blondie1913 Posts: 30
    bump
  • DjinnMarie
    DjinnMarie Posts: 1,297 Member
    I always weigh myself after a rest day. It's not uncommon for me to gain 3-4 pounds during my workout days due to water retention and inflammation.
  • rhonamac1973
    rhonamac1973 Posts: 7
    Agree. On long run days (2 hours), I can gain 4 lbs...but it's gone within 2 days.

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