On muscle fatigue:

Hydration Needs, Kidney Function And Natural Bodybuilding
By Kevin Doberstein CFT, Thu Dec 8th

Article Description: With proper hydration being critical tothe natural bodybuilding, this article describes what happens ifthe bodybuilder doesn't drink enough fluids. How much fluid isneeded and how to determine how much you need. The kidneyfunction on the body's regulation of fluids. The condition ofHyponatremia and the results.

Hydration Needs, Kidney Function and Natural BodybuildingTraining Performance. What is Hyponatremia?

By Kevin Doberstein CFT Copyright 2005 Nature Boy Bodybuilding

As a rule, most trainees don’t drink enough fluids whiletraining. To make matters worst, the further the trainee becomesdehydrated the more impact it has on performance. The heart ratestarts to elevate, the blood starts to thicken and the body’stemperature will start to rise. This especially true if you aretraining outdoors during hot temperatures. Heat exhaustion canstart to develop. And if you continue to push it, it can turninto a heat stroke in severe cases. Even a slight decrease inbody fluid (dehydration) can jeopardize performance.

Water makes up 55 to 75 percent of your body weight. Your bloodis 90 percent water. If you become dehydrated the blood willthicken and also slow down and become less efficient forprocessing. Water helps the body store energy by gathering withthe glycogen. Your muscle tissue is made up with 70 to 80percent of water. With water making up a majority of your totalbody, you can see how important staying hydrated is toperformance.

Calculating you body’s hydration needs.

It is rather a simple way to determine how much you need whiletraining. Before working out weight yourself without clothing.Then weight yourself again in the same fashion after workingout. If you lost weight this means you didn’t drink enoughfluids to maintain. For example if you weighted 200 poundsbefore working out and after weighted 198 pounds you have lost 2pounds of fluid weight. To make up the 2 pounds of missing fluidweight you will need to drink 32 ounces of fluid additional towhat you are already taking in. In respect to body fluids, youwant to replace 100 percent as a rule to aid the body inprocessing.

What is Hyponatremia?

Taking in too much water at one time brings on this condition.The over hydration of blood causes very low blood plasma sodiumlevels. The imbalance causes the rapid flow of water into thebrain. Severe cases can result in seizures, comas and death.Athletes trying to dilute the urine enough to hide drugdetection sometimes use the practice of excessive drinking offluids. In general, excessive drinking of fluids and or sodiumloss can cause Hyponatremia.

Kidney Function and Body Hydration.

The human kidneys are bean shaped and about the size of a closedfist. Twenty to twenty-five of the blood that is pumped throughthe heart flows through them each minute. They are comprised ofthree sections. The outer area is the cortex. Under that is themedulla. And inside the medulla is a hollow chamber called thepelvis.

The kidneys regulate your body’s fluids by increasing ordecreasing the flow of urine. If your body becomes dehydrated itwill hold back the production of urine and the amount thatexcretes will be dark color. If you become somewhat overhydrated it will increase the production of urine. And thisurine will be clearer.

The kidneys also work to control normal levels of sodium andother electrolytes. Electrolytes are ions like sodium, potassiumor chloride help regulate the flow of water molecules across thecell membrane. This is done through the urine. If the body isbecoming dehydrated the kidney will filter out the sodium fromthe urine and keep it in the body to help retain water. If thebody becomes hydrated it will excrete the sodium through theurine.

Overall the kidneys play a vital role keeping body’s fluids inbalance. Especially after intense exercise or extreme climaticconditions like very hot weather.

Resources:

Fred Hatfield PhD. 2004 Fitness The Complete Guide Bob Murray,PhD Preventing Dehydration Bob Murray PhD Hyponatremia inAthletes. John W. Kimball, 1983 Biology

Feel free to use this article as long as this bio and the linksmust be working.

By Kevin Doberstein CFT. Nature Boy Bodybuilding."www.nature-boy-bodybuilding.com" Other articles aboutbodybuilding you can check out "Platform shoes to buildGastrocnemius (calves)"(http://www.nature-boy-bodybuilding.com/id192.html) A study onusing strength shoes and plyometrics to build calves. Also athesis on "Escalating Muscle Glycogen Stores"(http://www.nature-boy-bodybuilding.com/id191.html) Proclaimedas the natural steroids for the natural bodybuilder, usingcarbohydrates for fueling muscle for workouts and recovery.

About the author:Kevin Doberstein is a Certified Fitness Trainer living innorthern WI. He has been a natural bodybuilder for 25 years. Hisweb site is Nature Boy, YourNatural web source. Check out his book Pre-Workout Nutrition for Bodybuilding

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