Have you ever weighed yourself in the morning and then, later on, weighed yourself again, only to find that there is a difference of a few pounds? If you have, you are not alone.

Weight fluctuations are quite common and can take place for several reasons. One of the most common reasons for weight fluctuations is fluid retention. In this article, we’ll take a deep dive into fluid retention and weigh its impact on our body weight.

What is Fluid Retention?

Fluid retention or edema is a medical condition in which the body tends to hold onto fluids within the interstitial spaces, causing swelling in the tissue. Edema can occur in various parts of the body, such as legs, hands, feet, and arms.

Our body contains 60% water, which is required for various functions such as digesting food, removing waste, regulating body temperature, and keeping joints lubricated. Edema occurs when there is an accumulation of fluid in the body, either through excessive intake or internal body imbalances.

What Causes Fluid Retention?

Fluid retention can manifest for several reasons. Here are the most common causes of fluid retention:.

1. High Sodium Intake

If we eat a high sodium diet, our body will retain more water in an attempt to dilute the excess salt. For most people, the recommended sodium intake is between 1,500-2,300 mg per day, depending on factors like age, health, and exercise level.

Anything above this can cause fluid retention.

2. Hormonal Changes

Fluctuations in hormonal levels, specifically estrogen, can lead to fluid retention in the body. This is why premenstrual syndrome (PMS) causes bloating and water retention in women shortly before menstruation.

3. Inactivity

Sitting or standing in one position for an extended period of time can cause edema in the legs, feet, and ankles. This happens due to the failure of muscles to push fluids back up from the legs to the heart.

People who have desk jobs that require them to sit for long hours tend to develop edema.

4. Medications

Several medications such as blood pressure medication, corticosteroids, and non-steroidal anti-inflammatory drugs (NSAIDs) contribute to fluid retention.

5. Medical Conditions

Chronic diseases like kidney, liver, and heart failure can cause water retention by disturbing the body’s balance of fluids and electrolytes.

How Does Fluid Retention Cause Weight Fluctuations?

Sudden weight fluctuations don’t necessarily indicate fat loss or gain. The human body is a dynamic system, and weight changes can occur due to several factors, including fluid retention.

As per the American Council on Exercise (ACE), a person’s weight can fluctuate by up to ten pounds a day due to fluid retention.

When we eat a meal, our body tends to retain fluids to aid digestion, resulting in a temporary weight gain. Conversely, when we lose fluids through sweating or urination, there is a drop in weight, which is temporary.

In case of fluid retention, the body holds onto fluids in the tissues and cells, creating a weight gain. This weight gain is temporary and lasts only until the excess fluids are removed from the body.

How to Prevent Fluid Retention?

Here are some ways to help prevent fluid retention:.

1. Reduce Sodium Intake

Keep your daily sodium intake between 1,500- 2,300mg to prevent edema and fluid retention in the body.

2. Exercise Regularly

Regular exercise helps balance out the electrolyte levels present in the body and also reduces the chances of developing chronic diseases.

3. Stay Hydrated

Drinking enough water frequently can help keep bloating at bay and reduce water retention.

4. Get Plenty of Rest

Getting an adequate amount of rest is also essential for avoiding edema. When we are sleeping, our body replenishes the sodium and other electrolytes lost during the day.

5. Elevate Your Legs and Stretch

Whenever possible, elevate your legs above hip level and stretch your ankles and toes to avoid fluid buildup in the lower extremities.

The Bottom Line

Fluid retention can lead to weight fluctuations, but it’s temporary and not a cause for alarm. However, sometimes edema can be a sign of a more serious underlying condition, and you should seek professional help if there is persistent swelling.