Last week I took a down week and lost about 1.5 kgs (3 lbs) of water weight by the end of the week. Yay!
Three days back into regular training, particularly after an hour run yesterday, and I’ve got it all back.
I’ve had this occur when cycling only over the years, but it seems more excessive and longer lasting with triathlon. I can visibly see the difference in my abdomen in addition to the obvious weight on the scale.
I’d chalk it up to recovery, but I only train 10ish hours a week, and I’ve been in endurance sports for almost two decades, so it’s not like my body isn’t used to training load.
Any ideas about avoiding this? It’s kind of annoying.
I’d not be concerned. Water is essential overall and in muscle hypertrophy specifically. Plus, if you’re able to easily ‘lose & gain’ 1.5l of water with little salt concentration, it’s actually an advantage in thermoregulation.
I would really like it if someone knowledgeable would get involved here.
I suspect there are some Important gems of wisdom about health and recovery to be learnt here.
But after 15 years of training in heat. I know very little!!
Some thoughts and observations:
Training in hot weather can cause all manner of swelling.
Running long or fast in heat is especially likely to cause swelling.
The body often over reacts to periods of dehydration or extreme heat - by retaining water during recovery.
Sometimes a lot of water!
The consumption of saltS (note the S)- before, during and after training can stabilize or destabilize water retention.
I wish I could tell you more!!
The only thing I am certain of too much water without saltS is bad!
This happens to me. I’m 2-3 pounds heavier when training, it takes 1-2 weeks to lose it all and 1-2 weeks to gain it all back. It’s definitely visible in the mid section.
I’m sure some of it is glycogen stores. 3g water for each 1g glycogen I believe, or 1g per calorie.
Also one would assume there’s additional food in the gut at all times. More training means more food consumption overall. The body probably holds onto some additional water as a result of that.
I know heat adaptation means additional water in the body as well.
Damaged muscles are inflamed and presumably holding onto water.
At least that’s what I attribute it all to in my mind.
I assume this happens to anyone in endurance sports, but I could be wrong about all of this.
It’s completely normal for your weight to fluctuate during training, and there are several reasons why this may be happening. Here’s a somewhat detailed explanation of the factors, along with some reassurance that these fluctuations are actually healthy and beneficial for your performance. It’s a common question! Apologies if you’re already aware of all this. Just thought it might be useful reading for anyone clicking this thread.
Blood volume:
As you increase your training intensity, your body needs to deliver more oxygen and nutrients to your muscles. One way it does this is by increasing your blood volume. This helps improve your performance, but it also causes your weight to increase temporarily. This is a normal and healthy response to training, as having more blood circulating in your body allows you to perform better during endurance sports.
Glycogen in muscles:
Glycogen is a form of stored carbohydrate that your body uses for energy during exercise. When you train, your body breaks down glycogen in your muscles to provide the energy you need. During a down week, your body may use up some of its glycogen stores, causing you to lose some water weight since glycogen binds with water in your muscles. When you resume training, your body replenishes its glycogen stores, which can cause your weight to increase again. This is a normal process and having adequate glycogen stores is essential for optimal performance in endurance sports.
Volume of gut contents and other carb-consumption-related storage, primarily carbs:
The food you eat, particularly carbohydrates, can also affect your weight. When you consume carbohydrates, your body stores some of them in your muscles and liver as glycogen. As mentioned earlier, glycogen binds with water, so when you eat more carbs, your body retains more water. Additionally, the physical volume of the food in your digestive system can contribute to temporary weight fluctuations. This is normal and not a cause for concern.
These factors are all part of your body’s natural response to training and are essential for maintaining your performance in endurance sports. It’s important not to focus too much on the number on the scale, as these fluctuations are normal and healthy. Instead, pay attention to how you feel and how your body is performing, and remember that these changes are actually beneficial for your athletic performance.
Just thought it might be useful reading for anyone clicking this thread.