Water weight is not bad. A large part of your body is comprised of water. Water retention, because of dehydration, is what you need to avoid.
Here is an excerpt from the Mayo Clinic: “Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.”
It's hard to build muscle and burn fat if you are dehydrated. Your muscles are made up of about 75 percent water. The Journal of Strength and Conditioning Research reported that test subjects lost 5.6 percent of the strength on their one-repetition maximums while performing the bench press exercise. Your muscles work at full capacity and grow better if you remain hydrated.
So, don’t blame water for your weight gain. When you drink enough water, the following happens:
1. Your liver is able to do its job. Your kidneys won’t function properly if you don’t drink enough water. That means your liver is burdened with some of your kidneys’ jobs. One of your liver's primary functions is to metabolize stored fat into energy for your body. If your liver is metabolizing less fat, more fat is being stored in your body.
2. Your body’s cells will retain less water if you drink enough water. The Colon Therapists Network stated, “….an increase in water intake can actually reduce fat deposits...But when your body is given less water than it needs... it perceives the shortage as a threat to survival and will begin to retain every drop. Water reserves are stored in extra-cellular spaces (outside the cells). This water can show up as swollen feet, hands and legs."
3. Drinking water before you eat will suppress your appetite. Just drink an eight ounce glass of water before your meal. Drinking water will also help you to not drink sugary drinks loaded with calories.
How much water should you drink each day? There is no standard answer to that question. Water-based foods would count toward your intake. The Institute of Medicine advised that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
I recommend that you drink at least half your weight in ounces every day. So, if you weigh 140 pounds, drink about 70 ounces of water every day. This formula takes into account your body weight. And, if you exercise, drink about a cup of water every 15-20 minutes of exercise time.
Another good general test to see if you are drinking enough water: what color is your urine? If the answer to that question is “clear to light yellow,” you’re drinking enough water. The color of your urine can be affected by certain foods, vitamins or medicines so keep that in mind.
Drink your water, eat right, exercise hard, burn fat and lose weight—the tried and true formula.
Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark is the owner of My Fitness Hut, Her Fitness Hut, Sports Fitness Hut and My Nutrition Hut. Mark’s Fat Blaster Athletic Training System has been proven to give his clients the fit, sculpted and athletic-type bodies they want. Visit Mark’s main site:
Your Fitness University http://yourfitnessuniversity.com