You are currently viewing Water Retention: It’s Not What You Think

Water Retention: It’s Not What You Think

    The real reason you’re “holding water”…

    I have clients say rather often: “I’m holding water” or, “Jordan, I can’t seem to get this water off.”

    In some cases it’s true, however, in many cases, it’s an easy justification for being out of shape.

    The effects of water retention don’t become pronounced and distinguishable from body fat until you’re incredibly lean.

    We’re talking less than 10% for dudes, and less than 20% for the ladies.

    “It’s not water Brenda; it’s body fat”…

    However, for those of you that have been killing it day in and day out and still don’t seem to have that thin skin/diced look yet, let’s break down the reasons why your body may want to retain some water.

    Disclaimer: we’re not talking about “edema,” or any underlying medical condition related issues.

    Also – keep reading to the end to learn why YOU SHOULD NOT BE RESTRICTING SODIUM.

    1. You aren’t drinking enough water

    I know, sounds counterintuitive right? Well, the body holds a 70/30 ratio of intracellular-to-extracellular water, a rate that is continuously looking to maintain balance, or homeostasis.

    When you are even slightly dehydrated, the body will resort to holding onto more water, rather than allowing excretion, as a protective mechanism to maintain this balance.

    Want to hold less water? Make sure to stay hydrated, so that your body has no reason to believe it should hold onto excess fluids. 

    Now maybe you’re thinking, “I’m drinking plenty of water. I finish a gallon a day, minimum! That’s great, but that’s only half the battle guys. Too much water without proper electrolytes can actually do more harm than good. Now, proper water intake coupled with proper electrolyte balance? Now we’re talking. More on this in a second. 

    2. Chronic Stress – both intrinsic & extrinsic

    Research shows that prolonged dieting can lead to elevations in cortisol levels, which is why periods of increased feeding (refeeds) are so critical.

    Ever wonder why you can hit a new low weigh in following a refeed? Well, this is part of that effect.

    Diet smarter, not harder…

    Excessive cardio can also be a culprit here, as that can lead to chronic cortisol elevation. Remember, whether it’s lowering your carbs, doing more cardio, or increasing your volume in the gym, these are all just tools to help you achieve your goals.

    By no means, should you go “all in” on one. Use them all to your advantage, and use them wisely!

    3. Inconsistent sodium/ potassium levels

    In general, if you’re getting in two servings of fruit, and three servings of vegetables per day – your potassium levels should be substantial.

    ***You should be consuming at least 1-2 servings of fruit, and three servings of veggies a day – so please make sure you’re doing that. You can’t put the cart before the horse so to speak. Take care of the basics first and the rest will follow.

    Lastly, the holy grail of them all.

    SODIUM – This is where most people miss the boat… benefits include.

    • Sustained nerve conduction and peak muscle contraction.
    • Fluid and electrolyte balance. 
    • Keeping normal blood pressure, and blood volume.
    • Metabolism support and sustained energy.

    Optimal sodium intake for healthy, active individuals should fall between 3000-5000mg daily.

    It’s the small things in your diet that can make the biggest differences. Sodium off? Good luck getting a pump. It’s this attention to detail that separates the average from the great.

    There is a reason maybe 1% of people look and feel the way they want to. Just going through the motions is not enough, you must be in it to win it!

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