Thursday, June 10, 2010

drink some bloody water


“6 cups of water per day . . don’t forget to drink your 6 cups of water a day.”


What you want to know is WHY.

Well seeing as your body is made up of 65% water . . that should probably be reason enough . . for those that lack trust . .

FIRST . . just so we’re all clear on what hydration actually IS . .

It’s a measurement of the fluid levels in your body . . the more hydrated you are . . the more efficient you will be transporting nutrients . . hormones . . and flushing those nasty toxins out.

Let’s move on . .


Cartilage in your body absorbs water . . think of a dry sponge swelling up when even a tiny bit of water is dripped onto it . . SOAKS it up. SLIIIRP . .SLIRP.

Between your bones in your spinal column there are intervertebral discs . . these discs have outer rings (annulus fibrosus) and an inner portion (nucleus pulpous).

Refer to mentally stimulating picture below . .

Ok . . enough fancy-schmancy terms.

SOO, the inner part swells up when it receives water . . which acts like a big fluffy pillow inside your backbone . . protecting it when you’re lifting heavy.

The more water it gets . . the more cushioning YOU get . . the safer it is!


I hate to get scientific on you again but it has to be done so stay with me here . .

Scientific research was performed to look at the hydration state of the endocrine and metabolic responses to resistance exercise.

Endocrine System – A system of glands, each producing a type of hormone into the bloodstream to regulate the body. It’s an informational system like the nervous system.

As you know . . hormones regulate a LOT of functions of an organism, including mood, growth and development, tissue function, and metabolism.

Moving on . .

7 healthy resistance-trained men (age = 23 +/- 4 yr, body mass = 87.8 +/- 6.8 kg, body fat = 11.5 +/- 5.2%) completed 3 identical resistance exercise sessions in different hydration states.

1) Euhydrated (normal state of body water content)
2) Hypohydrated (decreased total body water) – by 2.5% body mass
3) Hypohydrated – decreased by 5.0% body mass.

EVERYTHING was tested . .

Cortisol levels . . testosterone . . insulin . . glucose . . lactate . . free fatty acids . . you name it . . it was tested.

The testing was performed before and immediately after exercise, and during 60 mins of recovery.

The results?

Body mass decreased during all states . .

Hypohydration SIGNIFICANTLY increased cortisol and norepinephrine (stress hormones), reduced the testosterone response to exercise, and altered the carbohydrate and lipid metabolism.

What’s this mean? That being in a dehydrated state . . regardless of how little . .
Can have a serious impact on what’s going on with your hormones during and post exercise.

PLUS . .

Water makes up over 75% of your muscles . . muscle cells need to be FULLY HYDRATED to grow . .

Why? A hydrated muscle cell is BIGGER and more capable of synthesizing additional protein . . and storing more carbohydrates . .

A hydrated cell is more resistance to catabolic (muscle destroying) forces . .

In terms of fat loss . . a hydrated cell is more resistant to being burned off for energy.


SOO much research to support but this here’s an example . .

A study was undertaken that looked at the effect of hypohydration (dehydration) on lactate threshold (the point at which lactic acid builds faster than can be removed).
14 ski team members (8 men, 6 women) were tested on a treadmill in 2 states –Normal hydration and dehydration (4% body mass decrease).

Results were that the perceived exertion of exercise were the same during both states, however the subjects hit their lactate threshold MUCH SOONER and at a LOWER INTENSITY during the dehydrated state, compared to the normal hydrated state.

SOO drink your damn water!

How much?
Depends on a LOT of factors . . but let's say 1/2 your bodyweight in ounces . . that's WITHOUT exercise . . an extra 16-20 per half hour of exercise . .

J Appl Physiol. 2008 Sep;105(3):816-24. Epub 2008 Jul 10.

Judelson DA, Maresh CM, Yamamoto LM, Farrell MJ, Armstrong LE, Kraemer WJ, Volek JS, Spiering BA, Casa DJ, Anderson JM.
Dept. of Kinesiology, California State Univ., Fullerton, CA 92834, USA.
Serway, Raymond A. (1998). Principles of Physics, 2nd ed, Fort Worth, Texas; London:
Saunders College Pub, p602. ISBN 0-03-020457-7.
Giancoli, Douglas C. (1995). Physics: principles with applications, 4th ed, London:
Prentice Hall. ISBN 0-13-102153-2
Paul Tipler (2004). Physics for Scientists and Engineers: Electricity, Magnetism, Light,
and Elementary Modern Physics (5th ed.). W. H. Freeman. ISBN 0-7167-0810-8.

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2) Casa DJ, et al. American College of Sports Medicine roundtable on hydration and physical activity: consensus statements. Curr Sports Med Rep. 2005; 4(3):115-127.

3) Bartok C, et al. Hydration testing in collegiate wrestlers undergoing hypertonic dehydration. Med Sci Sports Exerc. 2004; 36(3):510-517.

4) Ray ML, et al. Effect of sodium in rehydration beverage when consumed as a fluid or meal. J Appl Physiol 1998; 85:1329.

5) Maughan RJ, et al. Water balance and salt losses in competitive football. Int J Sport Nutr Exerc Metab. 2007; 17(6):583-594.

6) Information Statement: Sports Nutrition. [viewed 6/5/2008]

7) Von Duvillard SP, et al. Fluids and hydration in prolonged endurance performance. Nutrition 2004; 20:651-656.

8) Boron WF and Boulpaep EL. Medical Physiology 2005. Elsevier Saunders, Philapdelphia, PA: 935-937, 1250-1251.

9) Nelson DL and Cox MM. Lehninger Principles of Biochemistry 2005; 4th ed. WH Freeman anc Company, New York, NY: 240-247.

10) Judelson DA, et al. Effects of hydration state on strength, power, and resistance exercise performance. Med Sci Sports Exerc. 2007; 39(10):1817-1824.

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