Hydration strategies for bodybuilding! - UK-Muscle Body Building Community

SportDr · 03-12-2004, 07:27 PM

Hi Bro's

I have posted this information before but not I think on this forum, so I thought I would share it as of all the supplements water is probably the most important yet most neglected.

Hydration Strategies

I have been scanning forums looking for info on how much water (H2O) body builders (BB's) supplemented with. It would appear that most are consuming from 2 litres to 2 gallons (UK) every day and I had to ask the question why? Especially when the RDA is only 8 glasses (2 litres) per day, a recommendation I will refer to as the 8 glass myth.

I mean, it's not only BB's that have this H2O fascination, since the 80's the bottled water industry has become a multi million dollar industry, they even send ships to melt glaciers to get the purest sources???

So where did people get the idea thet they needed so much water per day? I did my research and this is what I came up with:

A few years ago Dr Heinz Valtin investigated the origins of the 8 glass myth and found that there was no scientific evidence to support it! He found evidence that led him to believe the contrary in fact.

It turns out the origin was from a 1945 dictum from the American food and nutrition board, which advocated an intake of one millilitre of water for each CALORIE eaten. This is where they got the 2 litre a day thing from, being that 2000 calories is the average daily intake of Joe public but yee gads! those of you eating 8000 calories per day require a whopping 8 litres of water per day!

The thing is that the people who interpreted this study for the greater public, missed the next sentence which reads '' and most of this quantity is contained in the foods we eat''! In other words, most of us get most of the H2O we require for healthy living from the food we eat!!

Yes water is a good substance, muscles are 70% water and I dare say more than that when taking the likes of Dbol. To assess your hydration you can purchase pee sticks that change colour to indicate specific gravity (S.G) which should be between 1.010 and 1.029, alternatively just check the colour, a light straw colour is desirable and indicates normal hydration (Euhydration) the darker it gets after that indicates hypohydration or that you ate beetroot for dinner! If it comes out looking like water you are hyperhydrating and could cut back if you desired.

Certainly sportsmen should replace their sweat rate at a ratio of 1 1/2 times the amount of water lost during exercise to account for loss by micturition (peeing). You can assess this loss by weighing yourself before and after exercise as one pound of mass lost is equal to one pint of water (sorry thats imperial isn't it?) then times this amount by 1 1/2 for the amount required for accurate rehydration.

Here are the ACSM's recommendations for hydration:

Nutritionally balanced diet + drink adequately preceding 24 hours.
Drink 500 ml 2 hours before exercising.
During exercise drink early + regularly based on sweat loss and amount tolerable.
Drinks should be cool (15-22 degrees C) + flavoured.
Carbs (CHO) + electrolytes added to drinks when sport exceeds 1 hr (30-60g CHO per hour)
Rehydration drink to include sodium (0.5-0.7 g/l of water).

Any excess water is simply shed as waste so I hear you say better be safe and drink more than less, after all 1 % dehydration results in a whopping 5% decline in sports performance. Well the answer is Hyponatremia (overhydration) this condition has killed several marathon runners in recent years and is the result of dilution of blood and a systematic removal of electrolytes by excessive intake of H2O.

I understand that the metabolic processes in the body during body building, especially body building enhanced by steroid use, produces a lot of waste products. So there is a good arguement for BB's to consume more than the average guy and I would recommend that. Not only are BB's generally larger than average, they have a lot of lean body mass to support and are consuming way above average calories, both of these factors produce more waste products also.

So whilst it may seem sensible to consume vast amounts of H2O, it may be boring, bloating, time consuming and even dangerous, so think twice before stocking up on the Evian

Regards

SD

**big** · 03-12-2004, 08:15 PM

Quote:

Originally Posted by SportDr

So whilst it may seem sensible to consume vast amounts of H2O, it may be boring, bloating, time consuming and even dangerous, so think twice before stocking up on the Evian

I thought that in essence the MORE water you drank, the LESS bloated it made you? Drinking more water causes your body to retain less water, as it has a constant supply.

SportDr · 03-12-2004, 08:45 PM

Thanks for your reply Big,

I meant bloated as in the feeling of being bloated, like you have eaten too much ;)

The bloat you are reffering to I think is oedema, this can be caused by too much hydration also, but is very rare and only seen in people with kidney problems.

Regards

SD

GoldenArrow · 03-12-2004, 10:35 PM

It's highly unlikely you'll cause problems by drinking too much. However it's also highly likely you're not drinking enough, so I'd recommend people reach for the evian!

winger · 03-12-2004, 11:08 PM

Actually if you drink too much water it will give you a drunk effect.

Never tried it though. That is what beer is for. :p

ONE SMART COOKIE · 04-12-2004, 11:29 AM

Heres something I wrote on over at bio a while back with regards to the intake of too much water

Quote:

We all know that we are made up of about 70% water give or take the odd %adge but does anyone really know how much water we ACTUALLY NEED each and everyday?

Does the large amounts of water we take in as bodybuilders affect our absorbtion of vitamins?

Does it remove vitamins/minerals from the body more quickly than necassary(sp)?

Does it upset our digestive enzymes and inhibit our ability to full absorb all the nutrients we have just ingested?

Does it over work our kidneys by taking in the amounts we do?

Does it CREATE an unnatural thirst and fool the body into thinking it needs more than it actually does and makes the body react to the large amounts we ingest as a drug and if we dont take in the same amount each and everyday we crave it?

Does it inhibit our ability to eat more by filling our stomachs when really it should be food in there not water?

Does the use of mineral water cause an imbalance in ourselves?

How did people get on years/centuries ago before science said we need x amounts to survive,what did they use to gauge EXACTLY how much they needed?

The above are questions I have been asking myself recently and it leaves use with quite a few dilemas into just what are our requirements of this substance to truly to get the maximum out of our bodies without upsetting any of the natural inbuilt mechanisms and to work with it to its full potential to be the best we can be and maybe use it to go beyond what we may think we could only reach.

Have I got you thinking aswell
_________________

**hackskii** · 04-12-2004, 05:13 PM

Well, to metabolise protein you do need water.
Bodybuilders eat massive amounts of protein, more than the average person.
I have read when you are thirsty you are already dehydrated and should have had some water earlier.

As for how much, I dont think anyone can say for sure but the 8 glass rule might be about right.

Nice post Doc!

winger · 08-12-2004, 02:15 AM

Well not to go against the grain but I never feel thursty, never. I force drink. I drink water between meals and feel that is good. I dont drink a gallon a day. I dont drink with meals because I feel that it dilutes digestive enzymes.
I see people walk around with water bottles. I feel that this is wrong. For one, where did the water come from? The water that is supplied to us has massive inspection. Also the bottles that people carry have bacteria. I see people carry the same bottle of water for months. What is up with that. Its not the water, but the bottle that scares me. Water never killed anybody, but the container could!

SportDr · 17-04-2007, 08:47 PM

Bumping this for Summer :beer1: get the water down yer!

SD

winger · 18-04-2007, 01:12 AM

Quote:

Originally Posted by SportDr

Bumping this for Summer :beer1: get the water down yer!

SD

What happened to summer of 2005 and 2006.......lol.

This thread is almost 3 years old.

SportDr · 18-04-2007, 07:37 AM

Quote:

Originally Posted by winger

What happened to summer of 2005 and 2006.......lol.

This thread is almost 3 years old.

I was on holiday...with my water bottle lol

SD

winger · 18-04-2007, 01:25 PM

Quote:

Originally Posted by SportDr

I was on holiday...with my water bottle lol

SD

Your a stud SD! ;)

SportDr · 18-04-2007, 08:33 PM

Ha ha Wingnut!

Did I say she had massive jugs? :smoke:

:spammer:

SD

winger · 19-04-2007, 02:55 AM

Quote:

Originally Posted by SportDr

Ha ha Wingnut!

Did I say she had massive jugs? :smoke:

:spammer:

SD

No, but post a pic in the Male Animal and lets check-em out! :jerk:

SportDr · 19-04-2007, 07:34 AM

Its ok, she isn't too smutty so I will show them here...

03-12-2004, 07:27 PM	#1 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	Hydration strategies for bodybuilding! Hi Bro's I have posted this information before but not I think on this forum, so I thought I would share it as of all the supplements water is probably the most important yet most neglected. Hydration Strategies I have been scanning forums looking for info on how much water (H2O) body builders (BB's) supplemented with. It would appear that most are consuming from 2 litres to 2 gallons (UK) every day and I had to ask the question why? Especially when the RDA is only 8 glasses (2 litres) per day, a recommendation I will refer to as the 8 glass myth. I mean, it's not only BB's that have this H2O fascination, since the 80's the bottled water industry has become a multi million dollar industry, they even send ships to melt glaciers to get the purest sources??? So where did people get the idea thet they needed so much water per day? I did my research and this is what I came up with: A few years ago Dr Heinz Valtin investigated the origins of the 8 glass myth and found that there was no scientific evidence to support it! He found evidence that led him to believe the contrary in fact. It turns out the origin was from a 1945 dictum from the American food and nutrition board, which advocated an intake of one millilitre of water for each CALORIE eaten. This is where they got the 2 litre a day thing from, being that 2000 calories is the average daily intake of Joe public but yee gads! those of you eating 8000 calories per day require a whopping 8 litres of water per day! The thing is that the people who interpreted this study for the greater public, missed the next sentence which reads '' and most of this quantity is contained in the foods we eat''! In other words, most of us get most of the H2O we require for healthy living from the food we eat!! Yes water is a good substance, muscles are 70% water and I dare say more than that when taking the likes of Dbol. To assess your hydration you can purchase pee sticks that change colour to indicate specific gravity (S.G) which should be between 1.010 and 1.029, alternatively just check the colour, a light straw colour is desirable and indicates normal hydration (Euhydration) the darker it gets after that indicates hypohydration or that you ate beetroot for dinner! If it comes out looking like water you are hyperhydrating and could cut back if you desired. Certainly sportsmen should replace their sweat rate at a ratio of 1 1/2 times the amount of water lost during exercise to account for loss by micturition (peeing). You can assess this loss by weighing yourself before and after exercise as one pound of mass lost is equal to one pint of water (sorry thats imperial isn't it?) then times this amount by 1 1/2 for the amount required for accurate rehydration. Here are the ACSM's recommendations for hydration: Nutritionally balanced diet + drink adequately preceding 24 hours. Drink 500 ml 2 hours before exercising. During exercise drink early + regularly based on sweat loss and amount tolerable. Drinks should be cool (15-22 degrees C) + flavoured. Carbs (CHO) + electrolytes added to drinks when sport exceeds 1 hr (30-60g CHO per hour) Rehydration drink to include sodium (0.5-0.7 g/l of water). Any excess water is simply shed as waste so I hear you say better be safe and drink more than less, after all 1 % dehydration results in a whopping 5% decline in sports performance. Well the answer is Hyponatremia (overhydration) this condition has killed several marathon runners in recent years and is the result of dilution of blood and a systematic removal of electrolytes by excessive intake of H2O. I understand that the metabolic processes in the body during body building, especially body building enhanced by steroid use, produces a lot of waste products. So there is a good arguement for BB's to consume more than the average guy and I would recommend that. Not only are BB's generally larger than average, they have a lot of lean body mass to support and are consuming way above average calories, both of these factors produce more waste products also. So whilst it may seem sensible to consume vast amounts of H2O, it may be boring, bloating, time consuming and even dangerous, so think twice before stocking up on the Evian Regards SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 Last edited by SportDr; 17-04-2007 at 08:50 PM.

03-12-2004, 08:45 PM	#3 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	Thanks for your reply Big, I meant bloated as in the feeling of being bloated, like you have eaten too much ;) The bloat you are reffering to I think is oedema, this can be caused by too much hydration also, but is very rare and only seen in people with kidney problems. Regards SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

03-12-2004, 10:35 PM	#4 (permalink)
GoldenArrow Gym Addict Join Date: Mar 2004 Location: London Posts: 303	It's highly unlikely you'll cause problems by drinking too much. However it's also highly likely you're not drinking enough, so I'd recommend people reach for the evian! __________________ I had to up my calories to over 7000 a day before I started seeing gains again. If you think that's easy, think again. And if you think you'll make gains (with or without gear) without eating a decent amount of food, think again. Also if you don't train your legs or back, you'll never reach your potential.

03-12-2004, 11:08 PM	#5 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,260 Blog Entries: 1	Actually if you drink too much water it will give you a drunk effect. Never tried it though. That is what beer is for. :p __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

04-12-2004, 05:13 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	Well, to metabolise protein you do need water. Bodybuilders eat massive amounts of protein, more than the average person. I have read when you are thirsty you are already dehydrated and should have had some water earlier. As for how much, I dont think anyone can say for sure but the 8 glass rule might be about right. Nice post Doc! __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-12-2004, 02:15 AM	#8 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,260 Blog Entries: 1	Well not to go against the grain but I never feel thursty, never. I force drink. I drink water between meals and feel that is good. I dont drink a gallon a day. I dont drink with meals because I feel that it dilutes digestive enzymes. I see people walk around with water bottles. I feel that this is wrong. For one, where did the water come from? The water that is supplied to us has massive inspection. Also the bottles that people carry have bacteria. I see people carry the same bottle of water for months. What is up with that. Its not the water, but the bottle that scares me. Water never killed anybody, but the container could! __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-04-2007, 08:47 PM	#9 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	Re: Hydration strategies for bodybuilding! Bumping this for Summer :beer1: get the water down yer! SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

18-04-2007, 08:33 PM	#13 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	Re: Hydration strategies for bodybuilding! Ha ha Wingnut! Did I say she had massive jugs? :smoke: :spammer: SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819