In trying to gain more muscle, most people focus more on constant visits to the gym, using the latest exercise equipment, taking protein supplements, and even having a proper nutrition plan. While there's nothing wrong with this arrangement, people seldom recognize the essential component of muscle building - water.

Although people recognize the importance of water in everyday life, not most people realize that water plays a significant role in muscle building. You may be wondering how water that's so basic helps to build muscles. Water does help in muscle building; water makes up 76% of muscle mass, so it makes sense that a large part of your exercise routine should be drinking enough water.

In this article, you'll learn about the role of water in muscle building, the benefits of drinking water for muscle gains, and how you can improve your fitness routine by staying hydrated.
Water's Role in Muscle Building​
Muscle building is a process that requires lots of commitment, hard work, and discipline; bodybuilders and gym rats can attest to the fact that you need more than the desire to gain muscles for muscle building. Before an average man who's trying to lose fat or put on more weight can experience an optimal level of fitness, it takes months or even years. Building muscle is putting your muscles through stress during exercises, such as lifting weights and giving your muscles proper rest and nutrients.

Water plays a significant role in muscle building because without drinking enough water, especially after stressing your muscles out during exercises, your muscles become less efficient. Without sufficient water in the body, there's a disruption in blood flow, and your body experiences electrolyte deficiencies. Electrolytes are a group of minerals that ensures other bodily functions, including muscle contractions. When there's a low level of certain electrolytes in the body, it leads to excessive fluid loss, muscle cramping, and fatigue. If you discover that you get very tired or cramped up after a workout session in the gym, it may be because you're dehydrated and don't take enough water.


Benefits of Water in Building Muscle​
Most people often overlook the importance of water consumption in their exercise routine which shouldn't be so because water makes up two-thirds of the body. To help you focus more on drinking water during your exercise, below are some benefits of water in muscle building.
Water Energizes Your Muscles​
In order to function, your body requires a balance of nutrition, rest, and exercise. The same applies to muscles; there has to be a balance for them to develop at their optimal level. Whether you're working out for a big race, bodybuilding show, or event, if you don't drink enough water, your muscles won't get the electrolytes they need to stay in balance. Consequently, this leads to weakened strength and even dehydration. However, if you drink enough water, your muscles will be strengthened and energized. When adequately hydrated, you become more alert and awake and perform better.
Water Lubricates Your Joints​
Water is an important part of synovial fluid, which helps to lubricate the joints and make movement easier. Without sufficient water in your body, even for a short while, there will be less fluid to serve as lubricant for your joints. This can be detrimental, especially if you continue with your exercises like weight lifting. Drinking enough water provides enough synovial fluid, which helps to lubricate your joints, give your joints a longer life and ensure maximum performance.
Water Helps You Tolerate More Pain​
According to some research and studies, drinking an adequate amount of water helps to improve endurance and tolerance to pain. When you don't drink enough water and are dehydrated, your perception and sensitivity to pain become relatively higher; if you want to last longer during your workout sessions and build more muscles while at it, then you must consciously increase your water intake for better results.
Water Speeds Up Your Recovery Time​
Muscle gets sore after an intense workout session, and sore muscles can be a hindrance to muscle building. And to heal your muscles, you need adequate rest and enough water; dehydration only makes the recovery period harder. Staying hydrated and drinking enough water is very important for speeding up healing and getting rid of toxins and pain. Proper hydration helps to keep your muscles fit and improve their function.
How much water should you drink a day for muscle gain?​
To gain muscle, you need to drink enough water, but how much water should you drink? Drink 15 to 20 ounces of water at most 3 hours before you start your workout session, then drink another 8 ounces of water during cardio. Drink about 7-10 ounces of water every 10 to 20 minutes between workouts. You should drink approximately 24 ounces of water for every pound lost after a workout.

When you gauge it with a 60-minute exercise, this means that during your workout period, you may need to consume at least 124 ounces of water to gain muscle. When you convert 224 ounces to gallons, you may need 1 gallon of water for a 60-minute exercise to last longer and have more strength. At the same time, you should note that the quantity of water you take in depends on your body mass fluctuations and the type of activities you're involved in.

You can calculate how much water to take in got muscle growth: There's a principle to drink around 124 ounces during exercise. However, you can also monitor how much water you drink depending on your weight. By drinking enough water, your muscle cells become fully hydrated, which makes your physique look more defined. However, the average daily water intake should be about 2/3 of your body weight to enjoy maximum benefits.

If you weigh 145 pounds and you multiply that by 2/3, then you get 97 ounces as the base. If you consider taking 10 ounces of water every 20 minutes, this is equal to you drinking 127 ounces of water for every 60-minute workout. You don't have to worry about the accuracy of your calculation. You can easily begin with 1 gallon of water per person and then regulate it according to your hydration factors. Also, it's better to drink water at regular times than to drink a lot of it all at once.


Does the type of fluid matter when hydrating to help build muscle? ​
The kind of fluid you take in when hydrating matters a lot. Mineral water is the best way to stay hydrated during a workout. It is better than sports drinks and even spring water. Water consistently outperforms the rest when it comes to better hydration.
The scientific source of Water and Blood Flow​
Water is an essential component of muscle building; it serves as the building block of every cell. And water makes up about 60–75% of the human body. You already know that water plays an essential role in various bodily functions. It removes waste, cushions the brain, and helps nutrients spread throughout the body.

Drinking sufficient water and staying hydrated helps the heart pump blood to various parts of the body more efficiently. This is because the amount of fluid flowing through your capillaries, arteries, the rest of the circulatory system, and your blood volume are healthy. When you're in a healthy living condition and you're drinking enough water, then your muscles will be able to receive nutrients and oxygen, which are very useful during workouts. Meanwhile, a lack of sufficient water in the body causes lower blood volume and impairs proper circulation, thereby cutting off the oxygen and nutrient supply to your muscles.

The importance of water in helping to build muscles should not be underestimated. When you lose as little as 2% of your body weight in fluid, it can affect your workout performance negatively by 25%. And regular exercise requires that you breathe harder and sweat more heavily, which results in more water loss. Lack of sufficient water in the body may lead to EIMD or an injury during exercise. This can be because of low blood flow to the skeletal muscles.

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