Water is one of your best allies for increasing the size, the tone and the strength of your muscles while embarking on a fitness regime.
In addition to lubricating the joints and controlling body temperature, it also transports nutrients to every part of the body, including the musculoskeletal system, and supplies energy.
The benefits of hydration
First of all, it’s important to realise that hydration is crucial for our bodies in general, not just for muscle growth.
Water, one of the body’s most vital nutrients, keeps all of its systems, including the heart, brain, lungs, kidneys and muscles, in balance.
In fact, even a small decrease in body water content of two percent can result in a tiny shrinkage of the brain, which impairs mental focus and motor coordination.
But by maintaining sufficient hydration, you can maximise your workouts by taking advantage of a broad list of water’s well-known health advantages:
By balancing your metabolism and assisting your body in maintaining a healthy urinary tract, water also enhances the digestive system.
One of the most prevalent signs of mild dehydration is weariness, which is also lessened by water.
How does hydration help you gain muscle?
Studies have shown that drinking water can even aid in weight loss since it naturally boosts metabolism and suppresses appetite.
Water plays a crucial function in encouraging muscle gain because it delivers the materials required for constructing protein and glycogen structures, the body’s main sources of energy.
Not only does it allow better freedom of movement, but also helps you build muscles good enough for flexing them.
Consequently, drinking enough water is crucial for maintaining and developing muscle.
How much water do you need to intake daily for muscle gain?
The American Council on Exercise recommends consuming 17 to 20 oz of water, doing so roughly two or three hours prior to your workout as a general rule.
They recommend consuming eight ounces of water before exercising, and seven to 10 ounces of water every 10 to 20 minutes while working out.
Additionally, it is advised to have eight ounces of water no later than 30 minutes following your workout. Additionally, for every pound of body weight lost throughout your workout, you should drink 16 to 24 ounces of water.