Hot Weather & Water Retention: What You Need to Know ☀️💧

I’ve just come back from what I think is my third walk of the day—yes, really! It’s absolutely boiling outside today, around 27°C, and I just had to jump on and talk about something that keeps popping up in our community: water retention during hot weather.

When the heat hits, our bodies naturally retain more water. And I totally get it—you're doing all the right things: sticking to your calorie deficit, smashing your steps, being mindful of your nutrition. But then the scale suddenly jumps up, and you're left feeling bloated, heavy, and disheartened.

Let me say this loud and clear: you have not gained fat overnight. What you’re experiencing is water retention, not weight gain. It’s your body’s way of protecting itself from dehydration. So yes, you might feel sticky, swollen, or sluggish—but it’s temporary.

Today, for example, I’ve done over 20,000 steps. I’ve been to the gym, met a friend for a walk, and just got back from a sunny 3-mile stroll. And even though I’ve moved loads, I still feel that heaviness that comes with the heat. It’s totally normal.

The old me would have panicked seeing a 5-6 pound jump on the scale. But this me? Three years into my journey? I understand the science. I’ve detached the emotion. And that’s something I really want you to learn too.

Your weight doesn’t define your progress. If you’ve stayed consistent, stayed in your deficit, and kept moving—then you're winning. Don’t let a hot day throw you off. This is your body reacting to its environment, not undoing your hard work.

If you’ve read my book or seen my videos, you’ll know how often I say this: detach emotion from the scales. Once you understand the ‘why’ behind what your body’s doing, everything becomes a bit easier. It gives you freedom and peace within your journey.

So here’s what to do on hot days like this:

• Stay hydrated—aim for 2L+ water.

• Eat water-rich foods like cucumber, melon, berries, and leafy greens.

• Keep doing what you're doing—walking, eating well, being kind to yourself.

• Don’t stress about the number on the scale. It’ll balance out when the heat does.

You’ve got this. Keep pushing, keep trusting, and remember—it’s just water. You’re still on track 💪