It is impossible to lose muscle or gain fat in just a day. When your weight fluctuates between one day and another, it is a sign that something else is going on. A sudden increase or decrease on the scale from day to day only shows that your body is retaining more or less water. While consistent increases or declines may reflect changes in fat and muscle mass, a sudden increase or drop is most likely just water weight.
Most of your weight comes from water. Your body water percentage makes up for a significant portion of your weight, and this is true for nearly all living things. Water plays a key role in the chemical reactions that occur within the human body. Your body water percentage can vary based on your gender, body structure and age. Unless you have major health problems like dehydration, your body water percentage will not vary by too much. If you have cholera, you could lose about 6 percent of water in your body. When you become too dehydrated from an illness, you can end up dying if those fluids are not restored.
Calculating Your Body Water Percentage
Water is a main component in the human body, but this percentage can vary between women, men, babies and the elderly. Everyone has a different body water percentage. For example, babies have a body that is 78 percent water at their birth. A year later, it will drop to 65 percent. Meanwhile, male adults have a body water percentage of 60 percent since lean tissues like muscles carry more water than fat. In comparison, adult women have more fat tissue, so their bodies are 55 percent water.
As a rule:
Men a higher portion of water in their body than women.
Babies and young children have more water in their bodies than adults.
How Body Water Percentage Works
People whose bodies constitute of more fatty tissues normally have less percentage of water compared to people with less fatty tissues. When you are thirsty, it indicates that you have already lost a significant percentage of the water in your body. As you go through dehydration, you may experience darkened urine, fatigue, dehydration, dry lips, muscles soreness, crankiness and joint soreness.
Normally, patients with low or mild dehydration are treated by their doctors. They are given an oral dehydration solution to help regain electrolytes and fluid. This solution is typically made of ½ teaspoon salt, 6 teaspoons of sugar and a liter of water.
How Can You Lose Extra Body Water Weight?
There are times when you know that you are retaining water. An excess amount of salt in your diet could cause your body water percentage to reach a level that is too high. Other factors include medications, poor diet and lack of exercise. Dehydration can cause you to lose too much water, but your body water percentage could go up while your body struggles to prevent dehydration to happen. Whatever the cause, water retention can make your clothes fit poorly as you become bloated and swollen. If you have excess body water weight, then you can use the following techniques to lower the amount of water in your body.
1. Drink Water
While it may seem counterintuitive, this trick actually works. Your body will try to retain water when you are dehydrated, so drinking more water encourages your body to release the excess. Water is required to hydrate your organs, remove waste and get rid of toxins in your body. If you do not get enough water, your body will switch into crisis mode and try to retain as much water as possible.
2. Use Herbs
There are many herbs available that can remedy water retention. Cranberry juice, lemon juice and dandelion root can all help to eliminate water retention. Make sure that any juice you use is unsweetened because excess sugar could cause you to gain actual fat in place of your water weight.
3. Exercise Regularly
Respiration and transpiration help to reduce water weight. When you exercise regularly, your breathing causes water to leave your body every time you exhale. Meanwhile, transpiration causes sodium and water to exit the body as you sweat. When you exercise frequently, you are ably to boost your levels of transpiration and respiration. As a result, you can enjoy having lower levels of water weight.
One of the best exercises for this is swimming. Other than the exercise benefits, the water pressure can help to push water out of your body’s tissues. Keep in mind that overly salty or chlorinated water can end up causing dehydration instead. Make sure to continue drinking plenty of fluid as you work out so that you do not retain water from dehydration.
4. Lower Your Sugar and Salt Intake
Salt is known to dehydrate your body. It binds with water, so an excess amount of salt in your body can cause water to be retained in your tissues. In addition, a low-sodium diet is also healthier for other reasons. Meanwhile, sugar is responsible for producing insulin. By reducing your sugar intake, you can encourage your body to remove excess sodium as well.
5. Eat the Right Foods
Other than a balanced diet, there are foods that can prevent water retention. Foods that are high in protein, amino acids and potassium can help to reduce water retention naturally. Eat plenty of potassium-rich foods like bananas while ensuring that you get enough protein every day as well.
Fat can take months to come off, even with the most diligent of diet and exercise programs. In comparison, you can eliminate water weight in just a few hours. If you notice your scale creeping upward despite a good diet, you may be experiencing water retention. This is especially true if you suddenly noticed an increase of a few pounds in just a few days or hours. Your body cannot normally gain fat this quickly, so the cause may be from a higher body water percentage. By reducing water retention, you can lose those pounds and reduce the bloating caused by them.