Does summer send you jumping from diet to detox seeking ways to beat the water-retention bloat?
Let’s dive into why so many people experience increased summer water retention, and three supplements to find your summer slim.
Restore Your Electrolyte Balance
In the summer, we sweat more. When we sweat, we not only lose water but also electrolytes like sodium and potassium. If you already increase water intake to stay hydrated, you are on the right track.
Water and sodium, however, are best friends. Wherever sodium goes, water follows. When you increase water, but sodium is depleted, you can actually retain water.
How can you regain the balance? Easy! For every high-intensity exercise session or sport lasting more than an hour, take 1-2 sips of an electrolyte sport drink/supplement every 15 minutes to replenish.1
Exercising in heat increases “leaky gut.” When the gut walls essentially have too many holes in them, bloating can be one symptom. Other risks include lower immunity, mood disturbances, and decreases in lean body mass.2
One supplement that has been helpful for athlete gut health is probiotics. While you can often use probiotics found at your local store, consider consulting with a registered dietician or your health provider to individualize your kind and dose to maximize your results quickly.2
For healthy, active people, L-glutamine is another daily favorite for gut health. It is known for supporting digestive health and promoting overall health, and it is often part of nutritional weight-loss programs.4
If you include this supplement, timing is important. Instead of mixing it into your pre- or post-workout shake, try to take it on an empty stomach with 8 ounces of water.
If you are a healthy, active adult and are tired of jumping between diets and detoxes to beat the summer bloat, give the supplement strategies above a try.
About the Author: Dr. Meredith Butulis is a Sports Medicine Physical Therapist, NSCA Certified Strength and Conditioning Coach, ACSM Certified Exercise Physiologist, NASM Certified Personal Trainer, and Precision Nutrition Certified Nutrition Coach in practice since 2002. She consistently walks the talk as a fitness, physique, and OCR world level competitor and lifestyle transformer since 2006, celebrating many wins along the way. Want more total fitness lifestyle inspiration and interaction? Follow Dr. Meredith on Instagram @Dr.MeredithButulis or join the free “Fitness Focus Fuel” Facebook Group.
- Maughan, R. J., Leiper, J. B., & Shirreffs, S. M. (1997). Factors influencing the restoration of fluid and electrolyte balance after exercise in the heat. British journal of sports medicine, 31(3), 175–182. https://doi.org/10.1136/bjsm.31.3.175
- Jäger, R., Mohr, A. E., Carpenter, K. C., Kerksick, C. M., Purpura, M., Moussa, A., Townsend, J. R., Lamprecht, M., West, N. P., Black, K., Gleeson, M., Pyne, D. B., Wells, S. D., Arent, S. M., Smith-Ryan, A. E., Kreider, R. B., Campbell, B. I., Bannock, L., Scheiman, J., Wissent, C. J., … Antonio, J. (2019). International Society of Sports Nutrition Position Stand: Probiotics. Journal of the International Society of Sports Nutrition, 16(1), 62. https://doi.org/10.1186/s12970-019-0329-0
- Karl, J. P., Hatch, A. M., Arcidiacono, S. M., Pearce, S. C., Pantoja-Feliciano, I. G., Doherty, L. A., & Soares, J. W. (2018). Effects of Psychological, Environmental and Physical Stressors on the Gut Microbiota. Frontiers in microbiology, 9, 2013. https://doi.org/10.3389/fmicb.2018.02013
- Cruzat, V., Macedo Rogero, M., Noel Keane, K., Curi, R., & Newsholme, P. (2018). Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients, 10(11), 1564. https://doi.org/10.3390/nu10111564