water retention

Question
hey man,
i was just wondering how can you tell the difference between a layer of fat and a layer of suncutaneous fluid? and also how would you get rid of that layer of retained water? thanks

                                              -brad

Answer
hi Brad!
Great question, as sometimes it can be difficult to differentiate btw subQ fluid and fat---I'm assuming you mean from a visual perspective.....say you are looking in the mirror, and your abs are somewhat visible, but still look like they have a "blanket " of softness over them.    Is that fat or water?    Well, probably a bit of both, and it also depends on how "fit" you are.   Are we talking about an overweight person who has saggy triceps, a turkey waddle, a neck roll, a huge distended abdomen, etc.....you know what I'm getting at I'm sure!   Obviously in this case, the majority of it is fat, although they are probably retaining water as well!!!  
But if you are a fit athlete who exercises regularly, eats a good healthy, "clean" unprocessed diet, are the proper weight, etc...it can be difficult to tell from day to day.   However, a good cue is to weigh yourself regularly to see if you have any sudden increases or decreases in weight by at least 2lb from day to day.   This is surely water retention, as fat does not cause these weight fluctuations from one day to the next.   Also, try doing a session of weights, followed by a heavy cardio session where you will sweat alot.   Weigh yourself before and after, and visually inspect yourself before and after.   If you don't look any different after, then it's probably fat!   I know after an intense workout and cardio session, I always see a tighter result in my abs.  
To get rid of retained water, look at the reasons you might be retaining it.   How's your diet?   Do you eat alot of canned foods?  Soup?  Baked goods from a store or bakery?   Packaged goods?   Alot of Olives/pickles, etc?
This has alot to do with it...change your diet, and you will see a huge change in your appearance, both in fat and water retention.   Also, you may not be drinking enough water!    If you are dehydrated, you body will actually hold onto the water you have in your body, esp. if you eat alot of sodium, so that will make you more bloated.    If you reduce your sodium, drink more water, and increase your consumption of potassium (in the form of foods, not supplements, as this can be dangerous for your heart), you will see a much better result.   Foods high in potassium are potatoes, mushrooms (which are great for a fitness diet).   Potassium is also present in dried & fresh fruits, but don't go crazy with the fruit, because it is high in sugar.  You can eat fruit, just don't go overboard or rely on bananas only for your potassium source!
Another good thing that you can take is a mild OTC diuretic like Diurex, or whatever they have at your drugstore.   However, you don't want to get into a habit of doing this all the time, as this is hard on your kidneys.....save this for when you really need it, like if you are doing a photo shoot or something.   Taraxatone (GNC or other supplement stores) is another natural diuretic that uses a plant urva ursi to rid your body of extra water.   I use that occasionally, but again, don't abuse it, and only use it for a competition or photo shoot.  You should be able to get rid of unsightly water retention by cleaning up your diet or increasing your cardio!
Coffee or tea also acts as a mild diuretic, but again, use when you need it, not all the time!  You don't want to get in the habit of dehydrating your body, because then you will have rebound water retention if you abuse these!  Diet and exercise is your best bet.    Good luck Brad!

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