New Delhi: The country has been heartbroken since the time Vinesh Phogat’s disqualification news came in. In an unfortunate twist, Phogat, the Indian Wrestler has missed out on an Olympic medal after failing to match the weight limit on Wednesday morning. According to reports, Vinesh was just 100 grams over the recommended limit of 50 kgs and hence her Olympics dreams were shattered. Athletes systematically cut weight over a time before a competition and usually begin their weight cut two weeks in advance. But what about the water weight, how to reduce it?
In conversation with News9, Dr Sarthak Pattnaik, Sr Consultant-Orthopaedic (Arthroscopy and sports surgery), Manipal Hospital, Bhubaneshwar said, “In sports like wrestling, weight can make or break an athlete’s performance. And, wrestler Vinesh Phogat’s recent disqualification from the Paris Olympics has turned the spotlight on the issue. It has brought to the forefront the issue of water weight management in athletes.”
What is water weight?
Dr Pattnaik explained, “Under normal circumstances, water makes up 50 to 60 per cent of an adult’s total body weight. But, if extra water is being retained in the body, adding up to one’s overall weight, it is referred to as water weight or water retention. In scientific terms, it is known as edema.”
How can water weight be reduced or managed?
The management of water weight largely depends on lifestyle changes. One can achieve a reduction in the water weight by maintaining the following measures:
1. Reduce consumption of sodium (salt): Consider replacing sodium-rich foods with items that are equivalent but contain less sodium. Salt can cause immediate water retention. If too much salt is consumed, the body will hold on to water to maintain balance. Besides table salt, food items like cheese, cold meats, breads, frozen meals, soup mixes and other savoury snacks contain huge quantities of salt/sodium. Vegetables, nuts, and seeds are very low in sodium. Some foods can even reduce sodium levels, such as bananas, avocados, and leafy vegetables.
2. Drink more water: Drinking water can reduce water weight. Due to dehydration, the body tries to retain water for the lack of incoming water. Adults should drink around 2 litres of water a day. It is advisable to replace sugary drinks with plain and pure water.
3. Reduce intake of carbs: Carbohydrates can cause the body to store extra water. As we eat carbohydrates, the energy that we do not use immediately is stored as glycogen molecules. Experts have often pointed out that each gram of glycogen comes with 3g of water.
4. Consume Vitamin: Consumption of Vitamin B-6 and calcium to counter fluid retention.
5. Exercise: When an athlete works, the stored glycogen is burnt and thus water weight is reduced. Excess water is also discarded in the form of sweat.
6. Water pills: Physicians prescribe water pills in some cases for mild fluid retention. These work as diuretics, causing a person to urinate more often.
In sports like wrestling, weight can make or break an athlete’s performance. And, wrestler Vinesh Phogat’s recent disqualification from the Paris Olympics has turned the spotlight on the issue. Under normal circumstances, water makes up 50 to 60 per cent of an adult’s total body weight. How can water weight be reduced or managed? Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
