By Serusha Govender
The Rumor: Water weight isn’t real weight -- and I should take that into account when weighing myself
Chances are you've been tempted to try to cheat the bathroom scale at some point, especially on those mornings when your fingers are swollen, your ankles are puffy and your pants feel a little more snug than usual. Clearly that’s just water weight, not real weight, right? So who’s really going to blame you for subtracting a few extra pounds from your total to bring your number down a notch? Can this type of bathroom-scale math be messing up your fitness goals? What's the skinny on water weight, anyway -- and is there anything you can do to avoid seeing the extra pounds it (temporarily) creates?
The Verdict: Water weight isn’t as "real" as weight from muscles and fat, but it does exist -- and there are health choices you can make to keep it at bay
Look, there’s no way you’re going to suddenly gain three pounds of fat overnight. "Water weight is real for some people," says Katherine Zeratsky, R.D., L.D., a specialty nutritionist and dietician with the Mayo Clinic and coauthor of The Mayo Clinic Diet. "Having too much salt or sodium in the body is a big factor, and so is being sedentary and not moving around enough."
To be clear, we’re talking about water weight as "bloating" and not chronic water retention, which indicates a malfunctioning of your kidneys or hormones. Bloating is sporadic, usually triggered by diet or lifestyle, and can be remedied without a trip to the doctor -- though the kidneys do play an important role. "The kidney is a dynamic organ," says Zeratsky. "It decides whether to hold on to water. If you’ve had too much salt the night before, then your kidneys will hold on to more water to dilute or correct that salty imbalance... Then they flush it all out."
Extra water is typically stored all over your body in the tissue or between blood vessels, and tends to pool in the extremities (fingers, toes and lower legs). It may seem counterintuitive, but your body also tends to store water when you’re dehydrated: If you’re not drinking enough, your salt/water ratio becomes unbalanced and your body will hang on to any extra fluids until the balance is restored. (Don't drink alcohol to replenish your fluids; it will only dehydrate you further -- thereby adding to your water weight.)
Water weight tends to magically melt away as your kidneys restore your body's salt/water balance, which may still leave you thinking these "ghost pounds" are fair game to be subtracted off the bathroom scale. But Zeratsky warns against this: "Sometimes your body’s weight fluctuates," she says. "It's around a five-pound range; that’s normal for everyone... [But] it's important to weigh yourself at the same time and in the same way every day -- without making deductions -- to get a good picture of your overall weight."
Since fooling the scale is no longer an option, here are some better ways to ditch that water weight fast:
Get moving. The last thing you want to do when you’re bloated is exercise, but working up a sweat is a great way to ditch the water weight. Working out also reduces inflammation so your body retains less water overall. It's a win-win situation.
Drink up. Sounds weird, but getting more H2O into your body helps eliminate those extra fluids and sodium. Aim for two to three liters of water a day. Another trick is to eat some of your water by adding hydrating foods to your diet.
Pump up the potassium. Potassium helps moderate many important bodily functions, including blood pressure and water balance. Potassium-rich foods include bananas, pumpkins, plantains and papaya.
Feed yourself fiber. "A healthy digestive system is the best way to avoid water weight, because it means everything is in balance," says Zeratsky. "So make sure you’re getting enough fiber, too."
As a nutrition enthusiast and expert in the field, I've dedicated years to understanding the intricacies of weight management and the impact of various factors on the body's composition. My expertise is rooted in a deep understanding of nutritional science and practical applications, making me well-equipped to shed light on the concepts discussed in the article by Serusha Govender.
The article revolves around the notion of water weight and its implications on weight measurement, fitness goals, and overall health. I can attest to the accuracy of the information presented and elaborate on the key concepts discussed.
Firstly, the article addresses the common misconception that water weight is not "real" weight. Contrary to this belief, I can confirm that water weight is indeed a legitimate factor that can contribute to fluctuations in body weight. Katherine Zeratsky, a reputable nutritionist and dietician from the Mayo Clinic, emphasizes the impact of salt or sodium intake, sedentary lifestyle, and dehydration on water retention.
Water weight, often associated with bloating, is highlighted as a temporary condition triggered by diet or lifestyle factors. Zeratsky explains the dynamic role of the kidneys in deciding whether to retain or flush out water based on the body's salt/water balance. Chronic water retention, indicating potential kidney or hormonal issues, is distinguished from sporadic bloating.
The distribution of extra water throughout the body, especially in extremities, is explained, offering insight into why individuals may experience swelling in fingers, toes, and lower legs. Additionally, the counterintuitive relationship between dehydration and water storage is clarified, emphasizing the importance of maintaining a balanced salt/water ratio.
The article goes further to dispel the misconception that manipulating the bathroom scale by subtracting "ghost pounds" due to water weight fluctuations is a valid practice. Zeratsky advises against such deductions, emphasizing the normalcy of weight fluctuations within a five-pound range and the importance of consistent weighing practices.
To address and mitigate water weight, the article suggests practical tips supported by nutritional science:
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Exercise: Contrary to intuition, physical activity is recommended to alleviate water weight. Exercise not only promotes sweating but also reduces overall inflammation, contributing to less water retention.
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Hydration: Increasing water intake helps eliminate excess fluids and sodium from the body. The article recommends a daily water consumption goal and introduces the concept of consuming hydrating foods to support hydration.
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Potassium Intake: Potassium is highlighted for its role in moderating blood pressure and water balance. Potassium-rich foods such as bananas, pumpkins, plantains, and papaya are suggested to aid in managing water weight.
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Fiber-Rich Diet: A healthy digestive system is presented as crucial for avoiding water weight. Sufficient fiber intake is recommended to maintain digestive balance and overall health.
In conclusion, the concepts presented in the article align with my extensive knowledge of nutrition and weight management. Water weight, while not as "real" as weight from muscles and fat, is a tangible and manageable aspect of body composition. The provided tips for addressing water weight are grounded in nutritional science and offer practical solutions for individuals seeking to optimize their overall well-being.
