T Nation

Water Retention

I keep my carb intake at around 100-125 grams a day. Everytime I do my carb up day say around 400-500 grams, I wake up the next morning a full 5-8lbs heavier! I know it’s all water but man that’s alot water I’m holding. Even if I keep my sodium low on a carb up day I still wake up 5-8lbs heavier. And then it takes me at least 3-4 days to lose it even with a gallon+ of water a day.

Does anyone else have this problem? Anything I can do to somewhat avoid this?

Hi, RL. It’s not a problem. Your body is doing what it’s supposed to do. Glycogen and water are stored in the muscle in a 4:1 ratio, if I remember correctly. It’s just the way it is.



BTW, your carb up looks a little bit high. What’s your LBM? Honestly, unless your LBM is really high, I’d recommend that you try 200 grams of carbs split between two meals. Not as gratifying, but the pupose of a carb refeed is to refill muscle glycogen stores, and you may be taking in more than your muscles can store. At about 200g of carbs, if you drop fat and keep protein normal, you should gain between 2 and 4 pounds of extra weight. How often do you do a carb refeed?

Why is this a problem?