Beyond the Numbers: The Impact of Fluid Retention on the Scales

Last Saturday, I took my teenage son and his friends to Wildfire restaurant in the Viaduct to celebrate his 17th birthday. If you've never been there, let me tell you, it's quite an experience. It's a Brazilian BBQ restaurant, offering an endless array of all-you-can-eat meat. Waiters bring sausages, chicken, pork, lamb, and beef right to your table. It's a meat lover's dream! Needless to say, it was the perfect place for a group of ravenous teenage boys.

However, as much as the meat fest delighted them,  it wasn't exactly ideal for me. I opted for mostly meat and a few veges but the following morning, the scales still showed an increase of 900g. This wasn't exactly a surprise to me. Through daily weigh-ins, I've come to understand that my body reacts strongly to salty food.  I've even had a genetic test done that confirmed my body's sensitivity to sodium and there's no doubt that the delicious meat at Wildfire is definitely loaded with sodium! 

As frustrating as it is when the scales jump up overnight, this is a very normal response. It's simply a sign that our bodies are temporarily holding onto fluid due to an inflammatory response.  It's something I've seen with lots of women over the past 12 years and while it's frustrating,  if you know why it's happening and can start to identify triggers that are affecting you, you understand your body better and the frustrations are far less.

Here are the most common fluid retention triggers I see with my clients:

1. Salty Food: The delicate balance between sodium and water in our bodies is crucial. When sodium levels rise above the norm, our bodies hold onto fluid to help flush out the excess sodium. If you are going to eat salty food, make sure you drink more water during the day, so your fluid levels will be higher.  This may help negate the impact of sodium (although I have to admit that even though I tried this last weekend when I went to Wildfire, the overnight scale jump still occurred!)

2. Carbohydrates: If you're following a low-carb eating plan and then indulge in something high in carbs, you will probably see it on the scale the next day. Carbohydrates hold onto water within your body, with each gram of carbs retaining about three grams of water. So, it's no wonder that an increase in carbs can temporarily tip the scales.

3. Hormonal Influences This is a biggie for lots of my clients, especially those who are going through peri-menopause and menopause.  Estrogen acts as a fluid retaining hormone and progesterone is a natural diuretic.  When these two are out of balance and  progesterone levels drop, it can lead to  bloating and fluid retention. While we can't directly control our hormones, understanding the ebb and flow of estrogen and progesterone can help us navigate through bloating and fluid retention with a bit more grace.

4. Inadequate Hydration: Our bodies are approximately 70% water, highlighting the crucial role of proper hydration. When we don't drink enough water, our bodies are more likely to hold onto fluid. I've seen amazing changes in clients' health journeys when they increase their daily water intake.  How much should you aim for? Generally speaking, drinking 6-8 glasses of water per day is a good guideline to follow.

5. High-Intensity Exercise: Exercise is a fantastic tool for overall health, but high-intensity workouts can sometimes place stress on our bodies. If you find yourself engaging in vigorous exercise and experiencing post-workout soreness, it's important to know that inflammation might be the culprit behind any temporary scale increases. Rest assured, with time, as your body adapts and inflammation subsides, you'll likely see positive changes on the scale.

As for me, the water weight gained on the scale after my Wildfire adventure did eventually go away, but it took four days!   It's annoying but of course it  was absolutely worth it to share that special occasion with my family. 

Our bodies are truly incredible machines. They have an innate ability to balance fluids and find equilibrium. By understanding the factors that contribute to those temporary scale highs, we can minimize frustration and focus on the bigger picture—our overall health and well-being.