How your hydration status during a workout can impact hormones

August 16th, 2015 by

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With the Summer heat in full force, it’s important to keep your hydration levels up especially when working out. In fact, research has shown that your hydration status during a workout can have a significant impact on the hormones in your body, which can help build or breakdown muscle tissue. More on this below:
In a study published in the Journal of Applied Physiology, researchers had 7 healthy, resistant-trained men performed the same weight-training routine on three different days. On one of the days the men were dehydrated to achieve a 2.5% decrease in body mass. During another day, the men were dehydrated to achieve a 5% decrease in body mass. While on another day, the men were not dehydrated at all. (Note: The researchers manipulated hydration status through water deprivation and exercise heat stress.)
Before the workouts, the researchers took blood samples to measure levels of hormones (e.g., cortisol and testosterone). They also did this immediately after each workout and then again every 15 minutes later for up to an hour.
What the researchers found was that being in a dehydrated state increased circulating levels or cortisol, a catabolic hormone that breaks down body tissue (e.g. muscle). They also found that dehydration attenuated the testosterone response to training. (Note: Testosterone is an anabolic hormone produced by the body that can help build muscle.)
So what’s the take-home message? Make sure you’re adequately hydrated before, during and after your workouts.

Judelson, DA et al. Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism. J Appl Physiol. 2008. Sep;105(3):816-24.