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Best Health – Anabolics Signals (Part 2)

Posted on | September 16, 2009 | No Comments

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Maintaining A Hydrated State
More muscles, more water

The average human body is made up of about 66% water by weight, while muscles are about 80% water. The fact that muscles are a major site for total body protein synthesis and contain a significant amount of water is no coincidence. Water is necessary for protein synthesis. Bodybuilders have a higher percentage of bodyweight from water because of their greater muscularity. For this reason alone, they need more water than the average person to stay properly hydrated.

You probably think you drink plenty of water, but most of us suffer from voluntary dehydration. This is a condition that occurs when we don’t drink enough water simply because we don’t fell thirsty. Each day a person will lose a minimum of 400 ml of water through breathing, 400 ml through the skin, and 1,000 ml through the kidneys. Remember, this is the minimum. If you’re active, you’ll lose more! And in hot weather, you lose even more. Drinking coffee and other caffeinated beverages, which have a diuretic effect, also contribute to your water deficit.You must constantly replace the water being lost just to stay in balance. Most people drink primarily with meals, and if they do drink between eating, it’s usually caffeinated beverages. Think about it: Do you really drink a minimum of 2 liters of water per day?

When you lose as little as 1% of your bodyweight in water, your ability to regulate heat begins to be impaired. This reduces the amount of physical activity that you can perform.3 If you lose 7% of your bodyweight in water, you’re likely to collapse when exercising in heat. Studies have shown that during exercise in heat, voluntary consumption of water replaced only about half of the water lost to perspiration.

If you’ve heard it once, you’ve heard it a thousand times: Thirst is a poor indicator of your body’s need for water. But it couldn’t br truer. Typically, your thirst is satisfied after downing only 1 pint of fluid. Fully rehydrating the body does not occur as fast as you might think. Even after consuming large amounts of water, your dehydrated body can take from a few hours to a day or more to completely rehydrate. The exact period depends on the degree of dehydration and the tissues that have lost the most water. Tissues such as the muscles and skin, which are predominantly water, take the longest to recover from dehydration.

You can estimate your daily water needs by figuring out your daily loss. A typical person will loose 1.8 liters of water just sitting at a desk in an air – conditioned office. If you exert yourself in heat, you can easily loose 1 liter per hour. Some athletes can lose 2 or more liters per hour from sweating. So if you work in an office, then work out in the gym for two hours, you should take in 3.8-4 liters of water per day. If your work involves physical activity outside in the heat for four hours, and you work out one hour in the gym, then you need 6.8-7 liters of water. These should be considered minimum estimates, but at least they give you some idea of whether you’re maintaining your water balance.

As a bodybuilder, you know that timing is everything. Don’t think you can be a camel and drink all the water you need at one sitting. You’re constantly losing water, so you must constantly be drinking water. That includes drinking extra fluids before, during and immediately after exercise to prevent dehydration. Water will do, but many sports drinks are available that contain salt, which is lost through sweating, and carbohydrates, which help in glycogen replacement.

Avoid Becoming Catabolic
Keep your cells awash

Under normal circumstances, the body’s cells are hydrated and ready to go anabolic. Instead of worrying about how to increase your anabolic state, you should concentrate on avoiding becoming dehydrated and, therefore, catabolic.

Three circumstances can lead to cellular dehydration: 1) insufficient intake of fluids; 2) inactive amino acid transport systems; and 3) insufficient glutamine levels within the cell. The first is easy to avoid – just drink a lot of water every chance you get. The second isn’t likely, unless you’re suffering from a chronic illness. But the third circumstance is of greatest concern to body – builders – the amount of water that is transported into the cells to maintain the intracellular concentration of glutamine. Supplementation with branched – chained amino acids will help support glutamine synthesis.

After millions of years, the simple chemical process of joining two amino acids together hasn’t changed that much. The only difference is that now protein synthesis occurs in individual cells, which must be kept in a hydrated state. So if you want to avoid catabolic states and the risk of muscular extinction, keep your cells awash with water and keep you health.

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Category: General Healthier, Water
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