Water, salt and bloating

The scale can jump a kilo overnight after a salty meal. That is water, not fat, and it goes away when you drink enough and ease off the salt.

How much water?

A simple guide is about 35 ml per kilogram of body weight a day — around 2.3 litres for 65 kg, or nine glasses. You need more in hot weather and when you exercise.

Watch the hidden salt

• Instant noodles, canned meat, hotdogs and longganisa
• Soy sauce, fish sauce, bagoong and seasoning mixes
• Chips and other salty snacks

Tips

• Keep a water bottle with you and finish it by lunch, then refill.
• Eat potassium-rich food such as bananas, papaya and leafy vegetables.
• Weigh yourself at the same time each morning and look at the weekly trend, not one day.

All tips