Water is crucial for your body whether for hydration purposes, weight loss or muscle building. Yes, you read it right, water for muscle building. The role of water for muscle building is known to a few, but in this article we will discuss how important it is to drink plenty of water for muscle building.
Muscle building is a complex process, we all know it. It not only includes lifting weights and consuming proteins but the process goes beyond it. Macronutrients and resistance training are the primary aspects of muscle building but people often overlook one more essential factor that helps to achieve your health goals.
People need to keep up with their hydration levels not just to achieve their health goals but to also maintain their overall health. Water helps to derive physiological functions and also helps in muscle growth and recovery.
Water: The Building Block of Cells
An adult body is made of 50-60% water and muscle tissues in our body contain around 75% water. Now you know why hydration is important to maintain structure and function of the muscles. Let’s go deep into the concept of why water is considered the building blocks of cells.
Cellular volume:
Hydration helps in maintaining the volume of cells which eventually helps in protein synthesis. Therefore, muscle cells rely on water to maintain their size and shape.
Protein synthesis:
Protein synthesis is a biochemical reaction that needs water as a medium. Water helps to transport the amino acids to muscle cells which are necessary for repairing and building new muscle fibers.
Water and Performance During Exercise
Water is an essential element during exercises that will; help improve your performance during
strength training or endurance activities.
Energy production:
Water helps in energy production because it is vital for the production of adenosine triphosphate (ATP). It is the molecule that provides energy for muscle contractions. If you do not meet the water requirement of your body you will get dehydrated and it will lead to the reduction in availability of ATP. This could be the major reason for fatigue during workouts.
Joint and tissue health:
Water is a lubricant for your joints and tissues. Hydration is necessary during muscle training because it helps to hydrate joints and connective tissues to reduce the risk of injuries. Hydration helps for smoother and pain-free movements. Water is also vital for the protection of organs during intense exercise.
Hydration and muscle strength
Dehydration can lead to reduction in muscle strength and endurance. This could lead to reduction in performance of your workout and hinders the growth process. Below are ways in which hydration ensures muscle growth:
Electrolyte balance:
Water helps to maintain electrolyte balance in your body. Electrolytes such as sodium, potassium and magnesium are essential for muscle contraction and relaxation. Even the slightest dehydration can lead to disruption in this balance leading to muscle cramps, spasms and reduced strength.
Enhanced blood flow:
Hydration ensures blood regulation which helps in the transportation of oxygen and nutrients to muscles during exercises. The enhanced blood flow supports both muscle function and recovery.
Recovery and Water
Water helps not just in muscle building but also in the recovery stage. The whole concept of recovery is based on rest so your muscles can have enough time to heal themselves. Water helps to transport nutrients and oxygen to the muscles; hence enhancing blood flow which is integral for muscle recovery. It also helps to remove waste products like lactic acids.
Toxin Removal:
Your body accumulates metabolic byproducts like lactic acid during exercise. These byproducts need to be removed from your body and water is the medium that helps in the removal of toxin products.
Nutrient Transport:
Water is essential for transporting essential nutrients, including vitamins, minerals, and amino acids, to muscle cells. This is especially important after a workout when muscles are in a heightened state of repair and need ample nutrients to recover effectively.
Water’s Role in Fat Metabolism
Water plays a crucial role in weight loss because it manages body fat levels. Water helps to process lipolysis. It is a process in which the body breaks down fat stores into usable energy.
Boosting Fat Oxidation:
Water helps in the process of lipolysis and enhances the rate at which fat is oxidized during and after exercise. Hydration helps in burning fat effectively. Managing your body fat levels is crucial to maintain lean muscle mass while shedding excess weight.
Hydration Timing: Pre, During, and Post-Workout
Do your think timing of drinking water is essential when everyone says you should drink 8-10 glasses of water throughout the day? Well, here we are not talking about drinking water along with the ticking of the clock but when it comes to muscle building you need to keep a check on the timing of hydration. Each phase of workout—pre, during and post— you need to ensure hydration for your body.
Pre-Workout Hydration:
Pre-workout hydration is necessary so your muscles are adequately hydrated and prepared for peak performance during workout. It also helps to transport essential nutrients to muscles during workout.
During Exercise:
During exercise you will sweat a lot and lose fluids from your body as well. Keeping yourself hydrated during workout will help to replace these lost fluids and maintain the body’s fluid requirement. Continuous hydration during workout will also help to maintain muscle function, electrolyte balance and overall performance throughout the workout.
Post-Workout Hydration:
Post-workout hydration helps in muscle recovery. After working out your body is hydrated and needs to balance the fluids. Rehydration after workout is crucial because it supports repair and rebuilding of muscle fibers. Consume an adequate amount of water to replenish the muscle fibers along with a balanced meal to provide your body the required nutrients for recovery of your muscle.
How Much Water is Enough?
Drinking 9-10 glasses of water throughout the day is enough if you are looking to get a healthy body. But the amount of water to consume differs depending on the people and their health goals. People who are engaged in intense workout for athletes would require to drink more water than a regular person training their muscle would require. Other factors that influence the requirement of water include body size, climate, activity level and your personal health goals.
Daily Hydration:
Daily hydration requires you to drink at least 9-10 glasses of water to meet your fluid requirements and ensure you are adequately hydrated. People who are engaged in muscle building should keep a track of their water intake so it can help them keep hydrated and support recovery by transportation of adequate nutrients and oxygen to muscle fibers.
Individual Considerations:
Multiple factors like your age, body composition and fitness goals influence your approach to hydration. Personal needs and requirements should not be overlooked when it comes to drinking an adequate amount of water. Climate also affects your consumption of water so if you are an individual living in a hotter climate you need to drink more water than any other individual.
Frequently Asked Questions
Does water increase muscle growth?
Ans. Hydration is crucial for muscle growth because it helps to transport the essential nutrients to muscle tissues during the workout and even in the recovery stage. It also helps to take out the toxins in your body.
Is water more important than protein for muscle growth?
Ans. Both water and protein are crucial elements not just for muscle growth but also for overall health. Do not compare the both of them because they both have vital roles to play in muscle growth. While protein is the building block of muscle tissues, water helps to transport essential nutrients to the muscle fibers for recovery and maintenance.
What to drink to build muscles?
Ans. There are some drinks that can support muscle building, water being one of the crucial drinks during muscle growth journey. Along with water you can drink herbal teas, especially green tea which also helps to manage body fat levels. Drink smoothies which could be a source of protein and is also an effective post-workout drink.
