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Muscles and water retention



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MTN_KITTEN
MTN_KITTEN's Photo SparkPoints: (21,004)
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7/25/14 4:26 P

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ALERT: Help!

Hubby and I walked for over an hour three days in a row outside and I woke up yesterday with my hands and feet soooooo swollen I couldn’t do much of anything all day. I could not put on my shoes!!! Every step I took I felt like needles were pricking my feet. Today is better but I am not back to “normal”. I gained 5+ pounds on the scale. I know its water … but dang. How do I get rid of it? Does this mean I shouldn’t walk so much outside??? What is a natural diuretic? My tummy is so bloated you would think I was 15 months pregnant.


Cat in Colorado
Mtn Time Zone
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Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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SLYSAM
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4/30/14 12:15 P

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With the water retention, when lifting weights I pretty much always have it unless I take several days off from weight lifting. Several times I went on vacation, ate out and didn't do my normal workouts and somehow managed to temporarily lose about 3 pounds (until I resume exercise). The progress on the scale can show a loss after the initial gain though once more fat is lost than fluid retained. At a loss rate of one pound a week that can take a few weeks. That is partially why it is good to also take careful measurements of various points on the body (be careful to measure the same spot every time though--I try to use a freckle or some "landmark" as a guide or I measure up or down from the nearest joint--ie. for calf 3" below the knee). I don't notice as much from aerobic exercise, sometimes I will see a gain but that is usually shorter lived.



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PARADISVK
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4/29/14 10:47 A

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water is the life



FIELDWORKING
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4/29/14 10:19 A

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I like what M@L has said and would like to second it.



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DEANNA0725
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4/29/14 7:45 A

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I always wonder how much water you are truly suppose to drink and how the muscles are effected by it. Great information



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KWILLI43
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4/29/14 6:47 A

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Thanks M@L. I agree!!!

_____________________
Karen

"Nothing beats a failure but a try"

Mini Goals:
Goal 1 - 185
Goal 2 - 180
Goal 3 - 175
Goal 4 - 170
Goal 5 - 165
Goal 6 - 160
Goal 7 - 155
Goal 8 - 150
Goal 9 - 145
Goal 10 - 140
** Goal - 135


 current weight: 193.2 
 
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149.55
135


MOTIVATED@LAST
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4/29/14 12:13 A

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Yes, it is a common response for your muscles to retain water when you start/increase an exercise program.

If you are already drinking 48-64 oz, you don't really have to do anything more. The body will 'obtain' the extra water simply by restricting how much water it gets rid of when you pee.

One thing worth considering is that muscle and water are considerably denser than fat, so if you are eating right and exercising, you will probably see the result in lost inches, even if the scale is being unco-operative. The tape is often a much more reliable means of tracking your progress than the scale.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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KWILLI43
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4/28/14 7:31 P

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That is exactly what I'm trying to remember that the scale is just a number. but, that is what has frustrated me so much in the past that if I didn't see it move, I would give up. I think I'm going to focus on just doing what I've been doing, drinking plenty of water, eating right, tracking and exercising and paying attention to how much energy I have and how my clothes feel! I'll just record my weight as a matter of habit - lol.

_____________________
Karen

"Nothing beats a failure but a try"

Mini Goals:
Goal 1 - 185
Goal 2 - 180
Goal 3 - 175
Goal 4 - 170
Goal 5 - 165
Goal 6 - 160
Goal 7 - 155
Goal 8 - 150
Goal 9 - 145
Goal 10 - 140
** Goal - 135


 current weight: 193.2 
 
193.2
178.65
164.1
149.55
135


ALIUHOHS
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4/28/14 2:43 P

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The scale is a jerk. I refuse to take the number on their too seriously, because it doesn't always tell me the truth. I rely more on my tape measure which gives a much more accurate measure of my success! If you're not taking measurements, I suggest picking up a tape measure from the sewing section and start taking them once a week.

You're really the only one who can answer the question as to how much water you drink. Make sure to track how you're feeling each day along with how much water your consuming. Your body will let you know when you need more or you're getting enough.




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ARCHIMEDESII
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4/28/14 1:03 P



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KWILLI43,

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 because of water retention.

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.




Edited by: ARCHIMEDESII at: 4/28/2014 (13:03)


KWILLI43
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4/28/14 12:51 P

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**I posted this in another forum as well**

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??




_____________________
Karen

"Nothing beats a failure but a try"

Mini Goals:
Goal 1 - 185
Goal 2 - 180
Goal 3 - 175
Goal 4 - 170
Goal 5 - 165
Goal 6 - 160
Goal 7 - 155
Goal 8 - 150
Goal 9 - 145
Goal 10 - 140
** Goal - 135


 current weight: 193.2 
 
193.2
178.65
164.1
149.55
135


 
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