 Ahhh, a cold glass of H20. Sometimes we don’t realize how much water we really need until we discover how good we feel when we actually get it. I recently took a weekend trip to visit family in Arizona. The only state where if the temperature drops below 95 degrees residents complain about getting chilly.
After hours of sightseeing through the terrain of cactus, thistle, and dry heat I decided to check out one of the gyms to keep up on my training schedule. I immediately went to the squat rack and threw on my regular 315 for a warm-up. I picked up the weight on my back, ready to pump out an easy set and my knees began to buckle as if Clint Eastwood had challenged me to a shootout. Shocked, I put the weight back on the rack and ran right to the drinking fountain. My body had become extremely dehydrated in just a few short hours. I was amazed how much my performance had dropped in what seemed like such a short time.
It reminded me of a study by Dr. James Schoffstall and coworkers from Old Dominion University (in J. Strength Cond. Res. 15:102-108,2001), which confirmed the decrease in strength during dehydration. Using experienced lifters, they demonstrated a reduction of 1.5% in body weight from sweating produced on average, a 12-pound reduction in the bench press.
Also, the lifters only performed a bench press 1-rep max test. Not an entire workout. I assume, if they did, the total amount of weight lifted would have been even more dramatically reduced as a result of dehydration. The researchers then got the athletes to re-hydrate for two hours and the decrease in performance was eliminated.
The body uses water, along with food, as fuel to keep it up and in good running order. Water lubricates joints and organs, maintains muscle tone, keeps skin soft, regulates body temperature, filters out impurities and keeps our minds alert. It also carries important nutrients such as calcium, sodium and potassium to cells.
Although the body has a reserve of nutrients, it does not have a reserve of water. Maintaining hydration is critically important to physical performance and it also promotes a range of anabolic/anti-catabolic mechanisms within muscle cells. Keep water within your sight during the day and consume small amounts frequently rather than guzzling down gallons when you become thirsty.
Here are a few other facts about water I found interesting…
75% of Americans are chronically dehydrated.
In 37% of Americans, the thirst mechanism is so weak it is often mistaken for hunger.
Even MILD dehydration will slow down one’s metabolism as much as 3%!
One glass of water will shut down midnight hunger pangs for almost 100% of dieters in a U-Washington study.
Lack of water is the #1 trigger of daytime fatigue. Preliminary research suggests that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty when reading.
Bodybuilders are especially affected by dehydration. We are essentially bags of water. Muscle itself is over 70% water. If you want to increase muscle mass and strength you can forget it unless you consume 8-10 glasses per day. Some competitive bodybuilders will drink 1-2 gallons everyday for their needs.
Creatine, and high protein diets increase the need for water consumption as well. Remember thirst is the last sign of dehydration. Once you are thirsty you have already started slipping into dehydration. So, keep it with you at all times. Especially if you are traveling to the southwest, in a car with vinyl seats and no AC.
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