Peak Week: Part 4
We've depleted the muscles with training and filled them with carbohydrates. Now we arrive at the most misunderstood and dangerously abused part of peak week: the manipulation of water and sodium. The "bro-science" says: "Cut all your salt and drink no water for days to get dry." This is not only incorrect but also dangerous.
The Myth of Elimination
Let's make two things clear:
You need salt (sodium) to get full. Sodium is essential for transporting glucose into the muscle cells via the SGLT1 transporter. Without sodium, your carb-load will be inefficient, and you'll be left looking flat.
You need water to get full. As discussed in Part 3, glycogen is stored with water. No water means no full muscles.
The idea, therefore, is not to eliminate water and salt, but to strategically manipulate them to create a temporary diuretic (water-shedding) effect.
The Key Role of Aldosterone
The magic lies in the hormone aldosterone. The function of aldosterone is to retain sodium and water in the body.
When you consume a lot of water and sodium, your aldosterone production decreases. Your body thinks, "There's an abundance, so we don't need to hold onto anything."
When you stop this high intake, it takes a while for your body to ramp aldosterone production back up.
This "lag" is your window of opportunity. Your body is still in "excrete everything" mode, while you've reduced the input. This results in a net loss of water, giving you that desired dry, paper-thin skin look.
The Strategy in Practice
Water Loading: Early in the week (e.g., from Sunday to Wednesday), you drastically increase your water intake (e.g., 8-10 liters per day). This suppresses aldosterone production. You then begin to reduce (taper) your water intake, until for the final 12-24 hours before the show, you're only taking small sips to get your meals down.
Sodium Manipulation: Concurrent with water loading, you keep your sodium intake consistent and even on the high side. This aids the carb-load and keeps aldosterone low. Only 24-36 hours before the show do you cut added sodium. The effect is the same: aldosterone is still low, causing your body to excrete more sodium (and thus water).
Conclusion: Work with Your Body, Not Against It
A successful water and sodium manipulation is a delicate dance with your hormonal system. The "cut everything" protocol works against your body's physiology and often leads to a flat, watery look and dangerous cramping. By first acclimating your body to an abundance and then cutting the supply, you create a natural and predictable effect. In the final part, we'll discuss how to bring all of this together on show day.
References:
Wright, G. (2015). The SGLT1 transporter and sodium regulation. American Journal of Physiology. Renal Physiology, 309(11), F905–F906.
Tiwari, S., Riazi, S., & Ecelbarger, C. A. (2007). Aldosterone: a mediator of hypertension and renal disease. Current Opinion in Nephrology and Hypertension, 16(1), 26–32.
