Water retention, training, nutrition and supplementation

Author: Tiziano Nardini

Introduction to the concept of water retention and general considerations on training and nutrition.

Water retention, a necessary clarification

Before even framing the concept of water retention, it is necessary to clarify that this problem may be due to diseases, even serious ones, such as heart failure or kidney diseases and, therefore, the aim of this article is absolutely not to treat such cases. needing medical support. This clarification is necessary because it must be clear that, in the aforementioned circumstances, it is necessary to contact qualified health personnel. In this article, therefore, we will talk about the cases in which the development of this phenomenon is attributable to an irregular lifestyle, and how movement and a healthy diet can help fight it and prevent it.

What is water retention?

Water retention is the accumulation of fluids in the body, specifically in the extracellular spaces. In fact, the water inside our body is mainly distributed between two compartments: the intracellular (i.e. inside the cells) and extracellular (i.e. outside the cells, i.e. between one cell and another).

The distribution of liquids in these compartments, in the case of water retention, is not physiologically normal, with an imbalance in favor of the accumulation of water in the extracellular spaces. It is important to be clear that, although water retention is an accumulation of liquids (water) in the body, the strategy to combat it is absolutely not to decrease the intake of liquids, as the problem does not concern the total body water. which can be low even in the case of water retention, but its distribution and the inefficiency of the process of its removal. This problem is often felt by women, who complain of heavy legs, swollen ankles and fluid accumulation on the thighs and buttocks, which frequently worsen due to inadequate workouts.

Water retention and training

The points on which to focus in order to implement a training strategy suitable for improving - or not worsening - the condition of water retention, can be summarized as follows:

It is important not to exceed the volume administered and above all to work as a buffer, that is, without bringing the series to failure. This allows you to avoid worsening the sensation of swelling of the legs, both in the moments immediately following the training session and in the following days. Excessive training is counterproductive: it gives rise to a state of inflammation that the body tries to compensate by accumulating fluids in the excessively stimulated area. These fluids will in fact accumulate in the interstitial space, giving a feeling of swelling and heaviness.
It is preferable to choose multi-joint exercises and medium-high loads (70 - 85% 1RM). In this way, it is possible to generate a relatively high mechanical tension and maintain the toned appearance of the muscles, even without collapsing.
It is also useful to finish the workout with a walk, which will improve venous return and facilitate the removal of accumulated substances that cause inflammation and, therefore, water retention.
Time should always be taken to cool down, even if you position yourself with your legs raised against the wall or back. From this position it is also possible to perform flexion-extensions of the ankle and to lengthen the posterior kinetic chain using Yoga belts.
Finally, an important role is also played by the order in which we list the exercises. In fact, to avoid the feeling of heaviness in the legs it is possible to alternate the execution of exercises for the lower part of the body with those for the upper part. Pushing and pulling exercises can follow one another for distant parts of the body, so that the blood is not sequestered in just one part of the body. An example of a training modality in which it is possible to distribute the exercises in this way is that of PHA (Pheriperal Heart Action).

Water retention, nutrition and integration

As for nutrition, it is essential to have an adequate intake of liquids. The LARN guidelines (Reference Levels of Nutrient and Energy Intake for the Italian population) suggest to take at least 2 liters of water per day for adult women and at least 2.5 liters of water per day for adult men. Furthermore, since inflammation is involved in the development of water retention, it is essential that the diet is overall balanced and rich in fruit and vegetables, which can guarantee a supply of vitamins and antioxidants that are also able to counteract the formation of free radicals. and inflammation.

The choice of lipid sources rich in polyunsaturated fatty acids, such as extra virgin olive oil (EVO), also contributes to this. Once the training strategy has been optimized and nutrition is balanced, it is possible, if necessary, to strengthen and stimulate the mechanism of elimination of excess fluids through the use of food supplements. Among these, the most suitable are those containing:

Picnogenol, a mixture of antioxidants extracted mainly from the bark of the maritime pine ( Pinus pinaster );
Gotu kola, a herb with anti-inflammatory and hypotensive properties;
Bilberry extract, which helps microcirculation and fights capillary fragility;
Butcher's broom, or butcher's broom, with vasoprotective, venotonic, diuretic and anti-inflammatory properties;
Pilosella, a herbaceous plant known in the phytotherapeutic field for its soothing and anti-inflammatory properties;
Birch, high in vitamin C and able to increase the elimination of excess body fluids;
Dandelion, with diuretic and laxative action, which can help reduce the inflammatory state.

These components contribute to the elimination of excess fluids thanks to their draining effect which, when combined with the right training and proper nutrition, helps in a very important way to counteract water retention and the correct functioning of the microcirculation.

Conclusions

We have seen how water retention is a rather widespread problem, which in healthy individuals can be combated through the conduct of a balanced and regular lifestyle, consisting of:

Right training;
Proper nutrition;
Adequate integration, supported given by the natural substances that we find in plants and in the form of extracts.

Obviously, these considerations do not in any way want to be a simplification of a strategic approach that can also be very complex to implement, but a stimulus to information and the continuous growth of one's knowledge.

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https://sinu.it/2019/07/09/acqua/ - LARN - Reference levels of intake for the Italian population: WATER.