he human body is mostly composed of water. It is mainly found in the muscles. Lean muscle tissue holds about 80% water and 20% protein. Every cell in our body needs water to survive and function properly. Water is a contributor to our body’s temperature regulation system. The recommended amount of daily water intake is 8-10 glasses per day for the average person. Since athletes perform at a higher level than the average person, we need more water throughout the day. During exercise, the body sweats out water. It is also passed from the body via urination. Thirst is the slowest reflex in the human body. By the time an athlete feels thirsty, dehydration is already setting in. To prevent this reflex from taking full effect, make sure to drink 8-10 glasses of water per day. On workout days, make sure you drink 10-12 glasses of water. How much water is enough? The exact answer varies from person to person. The more an individual works out, the more water the body needs. Since our bodies are mostly water (70-80%), we need to answer this question by following a proper formula. Example of Water Intake Calculator Body Weight = 200 lbs. Water Requirements (75%) = 150 oz. Exercise = +16 oz. --------------------------------------------- Total Water per Day = 166 oz. Divide Total Water Intake by Hours Awake (166 oz./ 16 hrs) = 10.3oz/hr Bodybuilding focuses a lot of attention to proper water intake throughout contest prep until the day of the show. As athletes get closer to their show date, their water intake starts to decrease. Water manipulation such as water cycling and depletion starts within the last week from competition. Many competitors rely on taking water loss supplements such as diuretics. The ingredients in these diuretics help release water PERFORMANCE & TRAINING Water and You trapped in the subcutaneous layers and muscle fibers of the body. When the competitor starts to deplete these cells of water, the skin appears tighter and the muscles look more defined. This is called having a “dry” look. A popular diuretic supplement often chosen by bodybuilders is MHP’s Xpel. Xpel uses natural herbal ingredients that help start the water loss process within 12 hours. Since each competitor stores a different amount of water than the next, dosing requirements must be followed accordingly. The daily serving of Xpel is 4 capsules twice per day. These servings must be taken 30 minutes prior to breakfast and lunch. If a person is retaining more water than normal, he/she should start using Xpel earlier, approximately between 7-10 days out from the competition date. The opposite rule goes for athletes retaining less water. Their dosing should be started 3-5 days prior to competition date. If the competition is on a Saturday, like most are, an athlete should start to cut water on Wednesday. Assuming he or she is drinking a gallon of water each day up until Wednesday, the following day’s water intake should be reduced to ¾ gallon. Friday’s regimen should be cut down to ½ gallon. Water intake on Friday usually stops late afternoon. By this time, the diuretic effect will have taken its course. The complete water depletion Friday afternoon will ensure that the remaining water in the body will be flushed out to attain that desired dry look. Water is a primary piece of the puzzle for any bodybuilding or figure competitor. If proper water intake is not utilized, the finished product will not be complete. To ensure that your body is at its best, make sure you follow the above mentioned water intake protocol and supplement with MHP Xpel. Athletes all across the world rely on Xpel-so should you. T By Stan Patiro, MHP Nutrition Specialist

Water and You

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Water and You By Stan Patiro, MHP Nutrition Specialist

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he human body is mostly composed of water. It is mainly found in the muscles. Lean muscle

tissue holds about 80% water and 20% protein. Every cell in our body needs water to survive and function properly. Water is a contributor to our body’s temperature regulation system. The recommended amount of daily water intake is 8-10 glasses per day for the average person. Since athletes perform at a higher level than the average person, we need more water throughout the day.

During exercise, the body sweats out water. It is also passed from the body via urination. Thirst is the slowest reflex in the human body. By the time an athlete feels thirsty, dehydration is already setting in. To prevent this reflex from taking full effect, make sure to drink 8-10 glasses of water per day. On workout days, make sure you drink 10-12 glasses of water.

How much water is enough? The exact answer varies from person to person. The more an individual works out, the more water the body needs. Since our bodies are mostly water (70-80%), we need to answer this question by following a proper formula.

Example of Water Intake CalculatorBody Weight = 200 lbs.

Water Requirements (75%) = 150 oz.Exercise = +16 oz.

---------------------------------------------Total Water per Day = 166 oz.

Divide Total Water Intake by Hours Awake(166 oz./ 16 hrs) = 10.3oz/hr

Bodybuilding focuses a lot of attention to proper water intake throughout contest prep until the day of the show. As athletes get closer to their show date, their water intake starts to decrease. Water manipulation such as water cycling and depletion starts within the last week from competition. Many competitors rely on taking water loss supplements such as diuretics. The ingredients in these diuretics help release water

PERFORMANCE &

TRAINING Water and You

trapped in the subcutaneous layers and muscle fibers of the body. When the competitor starts to deplete these cells of water, the skin appears tighter and the muscles look more

defined. This is called having a “dry” look.

A popular diuretic supplement often chosen by

bodybuilders is MHP’s Xpel. Xpel uses natural herbal ingredients that help start the water loss process within 12 hours. Since each competitor stores a different amount of water than the next, dosing requirements must be followed accordingly. The daily serving of Xpel is 4 capsules twice per day. These servings must be taken 30 minutes prior to breakfast and lunch. If a person is retaining more water than normal, he/she should start using Xpel earlier,

approximately between 7-10 days out from the competition date. The opposite rule goes for athletes retaining less water. Their dosing should be started 3-5 days prior to competition date.

If the competition is on a Saturday, like most are, an athlete should start to cut water on Wednesday. Assuming he or she is drinking a gallon of water each day up until Wednesday, the following day’s water intake should be reduced to ¾ gallon. Friday’s regimen should be cut down to ½ gallon. Water intake on Friday usually stops late afternoon. By this time, the diuretic effect will have taken its course. The complete water depletion Friday afternoon will ensure that the remaining water in the body will be flushed out to attain that desired dry look.

Water is a primary piece of the puzzle for any bodybuilding or figure competitor. If proper water intake is not utilized, the finished product will not be complete. To ensure that your body is at its best, make sure you follow the above mentioned water intake protocol and supplement with MHP Xpel. Athletes all across the world rely on Xpel-so should you.

By Stan Patiro, MHP Nutrition Specialist