I agree with Arch, there isn't an exact answer. I drink a LOT of water - 1.25 gallons a day, but even so, when I up my exercise my weight fluctuates. I would just say keep on pushing and the water weight will come off eventually. =)
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There is no exact answer to your question. How much water your muscles need will vary from person to person for a variety of reasons.
Ever notice your weight goes up during TOM ? Most women tend to gain weight during their menstrual cycle. Is that a fat gain ? Nope. it's nothing more than a water fluctuation that will pass in a few days. During my cycle, my weight can fluctuate as much as 5-7 pounds.
When I exercise intensely, my weight can fluctuate as much as 3-5 pounds. I don't let it freak me out any more because I know that my body will release any excess water in a few days.
How long it takes for your muscle fibers to release water will depend on how long it takes for your body to adapt to the new routine.
Mostly, I wouldn't worry about these kinds of fluctuations because there is no way to control them. Even if you were to monitor every single drop of water you drink, there is no way to know how much water your muscles will retain.
More than anything, your muscles need the water and time to help them heal/recover from the workout. How much water should you drink ? That's the subject for a lot of discussion too because there are differences of opinion. Depending on how active you are, you could drink a gallon a day. Whenever I took an intense spinning class, I could easily drink a liter before and after the workout.
How much do I drink normally ? around 6-8 cups.
You should experiment to see what works best for your body and fitness needs.
Okay, so after upping my exercising with walking everyday (2 miles) and an additional 2 on Tues/Thurs, and tracking my foods, I got on the scale and actually gained this week. Now, I know that our weight fluctuates, but I know I'm doing everything right. I've read recently that our muscles tend to hold on to fluid to help rebuild when increasing exercising, and when no longer needed, it releases. My question is how do I give muscles the right "amount" needed? I drink a lot of water (or least I think I do). I try to get in at least 48-64oz/day. Any thoughts??
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