2 GENERAL QUESTIONS

What are hack squats and how much is too much water?

Preparation

Position barbell just behind legs. With feet flat on floor, squat down and grasp barbell from behind with an overhand grip.
Execution

Lift bar by extending hips and knees to full extension. Descend until thighs are close to parallel to floor. Repeat.
Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement.
Or Position yourself in a hack squat machine with your back pressed firmly against the pad. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).



Water? Well I don't think anyone has ever been guilty of drinking too much water..your body is made up of 98% water you do the math.Drink it, it's good for you don't worry about too much your body will let you know when you've had enough at one serving.

http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

http://www.exrx.net/WeightExercises/Quadriceps/SLHackSquat.html

http://www.exrx.net/WeightExercises/Quadriceps/SLSingleLegHackSquat.html

http://www.exrx.net/WeightExercises/Quadriceps/SMHackSquat.html

Too much water COULD kill you - Water Intoxication. I'm sure we've all heard of a radio station doing a contest where contestants are trying to win concert tickets, a car...whatever. To win, they have to drink X amount of water in X amount of time. What happens when you drink to much water is it depletes your body’s sodium (electrolytes) levels and thus you die - essentially. Its not that the water kills you, it’s that the water depletes your electrolytes to a deadly level.

Yep, good call Bogey. It doesn't have to happen quickly either. You can drink to much over time and have the same effects. The bitch of it is, the symptoms are the same as dehydration so people are drinking to much, think they aren't drinking enough and drink even more.

Shoot Bogey you would have to drink alot of water at one time for that to happen.Like Kristenann said too much water is way more than you could ever drink.I never heard of that radio station contest????the normal person which would be probably 99% of the people in the world would probably not die of water intoxication.I don't think Bryyyyyan was talking about that much water...Thats just silly to drink that much water untill you get water intoxication!

I hate to disagree with you guys and normally I would just let it go, but this is serious. The condition is called Hyponatremia and you can get it without acting like an idiot and drinking massive amounts in a short time. I first heard about this in a report on HBO's Real Sports...a quick google found this articl, but there is a ton of other info out there....

Overhydration and Hyponatremia



by Lulu Weschler
Lulu Weschler is an ultra cyclist who participated in the 1st International Exercise-Associated Hyponatremia Consensus Developement Conference, Cape Town, South Africa 2005.

Overdrinking leading to hyponatremia is the suspected death of a young Washington DC policeman during a bicycle training program. Every death and every serious case of hyponatremia during or after exercise thus far reported has involved overhydration. To be sure, you lose sodium during exercise, but by far the dominant factor in exercise-related hyponatremia is over-hydration.

Hyponatremia means that when you divide the amount of sodium by the volume of blood plasma the number is too small. This number is called plasma sodium concentration. (Hypo means too small; -natremia means sodium status.) Theoretically, there are two ways to make this number too small: by decreasing the amount of sodium or increasing the volume of fluid. Thus far, in symptomatic exercise-related hyponatremia cases, the increased volume of fluid caused the hyponatremia, not the amount of sodium being too small.

Note that over-hydration all by itself (Regardless of whether or not sodium is "washed out") can cause hyponatremia by diluting the sodium. When the dilute blood gets to the brain, water seeps into brain cells and causes swelling. In hyponatremia deaths, brain swelling is the killer.

Overhydration can happen not only when you grossley over drink, but also when you are moderately overdrinking, and for reasons that we are just now beginning to understand, retaining the overload that you would urinate at rest. Overdrinking a sports drink with electroytes can cause over hydration and hyponatremia, because a sports drink has a much lower concentration of sodium than blood. Therefore, take seriously any sign that you are putting on water weight during a ride. Weighing yourself before and after a ride is a good way to sort out you hydration needs. You should never finish with weight higher than when you started. Other signs of over-hydration include evidence of bloating: puffiness in the hands or feet (At the sock line, watch, rings) or short line, "boggy" feeling flesh at the ankles, headache (Especially noticeable when you ride on a bumpy road), looking like and/or feeling like the Michelin Man.

Since it is the brain swelling that kills, signs of weight gain plus any change in mental status (Confusion, memory loss, disorientation) or any neurological symptom (Incoordinaion, speech slurring) give a presumptive diagnosis of hyponatremia and represent a dire medical emergency. One other warning sign: nausea and vomiting are very often seen early in the developement of hyponatremia.

What to do? Stop drinking. What you want is for urination to dump the fluid overload. Ingestiong some concentrated salt could help get urination started. The recipe used by the Medical Staff at the Boston Marathon uses concentrated bouillon, one bouillon cube per ounce of water. This is the one exception to the no drinking rule: use a small amount of water as a delivery vehicle for salt. Other remedies include V-8 ir tomato juice to which salt is added. Improvise ways to get salt in. Then wait eagerly for urination to start.

Do not drink any sports drink: the concentration of sodium in sports drinks is too low, and the additional fluid will make the water overload worse. Do not resume drinking until you are certain that you have gotten rid of the overload of water.

More information at www.ultracycling.com/nutrition/drinking_too_much.html

Wow I would have never thought that Jerry.Good post,I have never heard of that being that serious????You never hear of water being a problem like that.I still think you would have to drink way to much for even a long time for that to happen.But thanks for the enlightenment.

Drinking too much water may negatively influence your health

Until recently people always stated that one could not drink too much water. Now, we know better. Just like any food stuff of beverage, WATER MAY NEGATIVELY AFFECT THE BODY WHEN DRINKING MORE THAN NORMAL AMOUNTS. Water intoxication may occur at amounts of more than 3 litres and hour. You might think "No one drinks this much water". However, there are examples of situations where people did drink this much, or more.

In 2005 a student from The Netherlands was ordered to drink a whole glass of water during a hazing game, every time he got an answer wrong. Unfortunately, he did not know many of the required answers, and was intoxicated as a result. He first experienced an episode of epilepsy, and than lost consciousness. He was rushed to hospital, where he just barely survived.

Earlier, XTC-users died of water intoxication. Drug application leads to thirst, and consequently one might drink large amounts of water after a night out. However, XTC also causes the sodium concentration in the body to decrease (
hyponatraemia
), causing drinking and no additional feeding to have serious consequences. If one wants to safely drink large amounts of water, it is best to combine this with eating (salty) food. If one drinks too much, taking salt or sugar is recommended.

Long-distance runners and bikers are a risk category. They sweat and thereby lose large amounts of water at once. The water balance is restored by drinking large amounts of water during physical efforts. Many examples can be given of marathon runners that died from water intoxication. The risk is particularly high for this category, because people do not eat during running or biking. To prevent the consequences of water over saturation, long-distance bikers often eat large plates of spaghetti before a race. The American Athletics Association now has specific regulation for drinking during physical effort.

Mechanism

The mechanism of water intoxication is associated with osmotic pressure in cells. At decreasing amounts of salt in the blood, cells adjust by taking up more and more water. Consequently, the cells will swell. If this leads to transport of high amounts of water to the brain it may be extremely harmful. Swollen cells press the nerves, causing someone to experience headache. When cells seal blood vessels, this may cause a lack of oxygen, and someone loses consciousness. The direct cause of death by water intoxication is often brain oedema.

Probably more of a problem for endurance athletes than bodybuilders, but no such thing as to much information I guess!

so true so true Jerry.

Here's the contest I was talking about:

http://www.foxnews.com/story/0,2933,243617,00.html

Well I hope this answered your question Bryyyyyan...lol.

I drink about 150 ounces. Now is that too much?

How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

Several approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.

Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though the approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, the duration of your exercise and the type of activity you're engaged in.

During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.

Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.
Beyond the tap: Other sources of water
Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds.

For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent to 100 percent water by weight. Beverages such as milk and juice also are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best bets because it's calorie-free, inexpensive and readily available.

Staying safely hydrated
It's generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, it's possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following:

Drink a glass of water with each meal and between each meal.
Hydrate before, during and after exercise.
Substitute sparkling water for alcoholic drinks at social gatherings.
If you drink water from a bottle, thoroughly clean or replace the bottle often.

Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet.

If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you. Ok this should do it Bryyyyyan.