How do you manage Fluid retention / swelling in the summer months? - 3 Fat Chicks on a Diet Weight Loss Community

Cardiomonster · 07-13-2005, 09:24 AM

Hi everyone.

With Tuesday's high temperatures and humidity in Central New York, I suppose I shouldn't be surprised with fluid retention. I know it happens everyday in varying amounts, especially for heavier women. But yesturday was the first time this summer that I noticed it (puffy, doughy skin) in my ankles and knees - especially my ankles

I've had this problem before, but I used to just wait for it to dissipate on it's own

. Now that I'm losing weight and want to work out, I am looking for suggestions on how to get it down and keep it down - since I am smart enough not to work out while retaining fluid on my joints

I am frustrated by this most recent workout block

. The only exercise I dare do in this condition is swimming and possibly light pilates.

What do you do when you have this problem? I am taking ibuprofin for the swelling, and last night elevated my feet for about 90 minutes, and iced each joint for about 5. This morning, most of the swelling was down (a little left at my ankles) - but I'm fairly sure it will be back by tonight.

And the weatherman has no change in weather coming anytime soon

HELP!

lucky · 07-13-2005, 11:44 AM

Are you drinking plenty of water? Here in the South we experience hot, humid weather practically year round and making sure I drink plenty of water and keeping my sodium intake in check keeps water retention to a minimum. I also try and spend a few minutes in the sauna after working out but, again, I drink plenty of water while doing so. There is something about a good sweat that feels great when I am retaining fluid even if the sweating doesn't "cure" the bloating and puffiness.

Other than that, if you are sensitive to number fluctuations I would suggest you do your best to stay off of the scale until the swelling has passed.

Cardiomonster · 07-13-2005, 12:00 PM

Thanks jawsmom.

I'm currently drinking between 6-8 servings of water a day. I drink 2-4 more serving of water while I work out (on average). I do have a tendency toward salty things - so I'm trying to be mindful of that as well.

Does anyone know how much sodium we are supposed get (or not exceed) on a daily basis?

jillybean720 · 07-13-2005, 12:33 PM

I believe the daily recommendation is NOT to exceed 2000-2400 mg of sodium in a day based on an average 2000-2500 calorie diet. I haven't read anything that gives an amount for when you're dieting, but it makes sense to me to lower that number if you are taking in a lower amount of calories. My personal ratio is not to take in more mg of sodium than I do calories (i.e., if I have 1500 calories for the day, then I keep it below 1500 mg of sodium).

Also, the WATER! I have read multiple times that we need at least 8 servings of water a day ata normal weight, and that you should add an additional serving of water for each 20 pounds you are trying to lose (the bigger your body, the more hydration you require!). I currently drink at least 12 servings of water a day, usually more like 15. I used to have problems with my ankles swelling in this heat/humidity as well (especiallywhen I went to Georgia--whew, that was a rough week!), but since I have bumped up my water intake, the swelling went down after a few days and has not come back (despite this insane spike in summer weather recently!).

Cardiomonster · 07-13-2005, 03:46 PM

Thanks Jillybean! You're an

OMG

I just looked up yesturdays sodium intake on my fitday food log - and it's sky high. My cals in was 1500, but my soldium intake was over 3,000 !!!

I probably sweat sea water at this point

I'm going to have to be a lot more careful from now on. Does anyone know a good website or counter that compares sodium in foods??

MorticiaAddams · 07-13-2005, 04:54 PM

Geeze all these things we are going thru , watching our salt intake, getting enough water and watching what we eat..
WE ARE SUPERPEOPLE
Nothing like trying to balance out your self and having to remember about all this stuff and more.
Thank goodness we are getting heathly but wow I just sat back and thought about it all and no wonder im shaking my head in awe.

dona · 07-13-2005, 07:47 PM

Drink drink drink... water water water!!
I know.. It's 107 here today.. we hit 109 yesterday.. TONS of water.. LOW sodium..

KIMMIFIER · 07-13-2005, 08:45 PM

Lisa - I just looked at my fitday log too out of curiosity after reading your post. I am a salt -o- holic so I knew I was up there. I am on a 1200/day calorie diet and my sodium intake is consistently over 3000 on any given day. Not to mention I add salt and dont log that. I also drink approx. 144oz water every day and I have not had a problem with swelling since being on this diet. I have to say I think it is the amount of water I drink. I just finished a leslie sansone 2 mile walk and was dripping with sweat but I can tell you as my usual, the sweat was pretty salt-less. If I think back to when I used to break a sweat (which wasnt often) before this new way of eating and drinking all of this water...my sweat was salty. Not now. So drink more water. LOTS!!! ESp. in the summer!
Kim