Drinking water is one of the simplest, yet most overlooked ways to burn fat and build muscle fast. Still though most people experience that they should drink “plenty” of water every day, few people follow it.
In fact, most people don’t Even experience how much is “lots.”
If you want to gain muscle weight and/or burn fast, it’s a priority for you to remain hydrated.
water is vital for life, and only second in importance to oxygen.
The human body cannot survive even a few days without water, while it can go for weeks without food.
Our bodies are 80 percent water, and our brains, 85 percent.
But how will this assist you to gain muscle weight fast?
Well, most (70 percent) of the lean muscle mass in your body is composed of water. So you need to drink a lot of water if you want to maximize the potential of your workouts and gain muscle weight fast; in fact, you need to drink a lot of it.
You lose water every day without yet knowing it.
For instance, sweating scores you drop off 16 ounces of water, and you drop off another 16 ounces when you exhale.
You need other 48 ounces of water for the proper functioning of your intestines and kidneys.
How Much Water Should You Drink Per Day?
The general recommendation is 8×8 oz cups of water daily. Some say you need more. But some say drinking too much will get you water intoxicated. What is it? Here’s how much water should you drink per day, and why.
Why You Need to Drink Water?
You can go several weeks without food, but you can’t go more than a few days without drinking water. Water is the most critical nutrient for life.
Your body is 60% water and needs it for:
Strength training causes water loss through sweating. You’ll prevent dehydration by drinking enh3ough water. Recovery. Your muscles needs water to recover from strength training. If you don’t drink enough water, you’ll limit your muscle gains.
You need 25g fiber per day for optimal digestion. But since fiber binds to water, it’s useless if you don’t drink enough water.
An empty stomach will make you think you’re hungry. Drinking water will fill your stomach and make you feel less hungry.
Water regulates your body’s temperature, prevents kidney stones, improves skin health, lubricates joints.
How Much Water Do You Need Daily?
If you drink enough and have healthy kidneys/bladder, your urine should be color- and odorless. Darker urine is only acceptable the first time you urinate after waking up. Don’t wait until you’re thirsty. Pay attention to the color of your urine when you urinate. The rule of thumb to get it color- and odorless is: 1liter per 1000kcal you expend = your daily water requirement So if you expend 5000kcal per day, you need to drink 5 liters water per day. To find out how much calories you expend, check out the cunningham equation. It will give an accurate view on your caloric needs.
What About Water Intoxication?
Over-consumption of water can disturb the balance of electrolytes in your body. This can cause fatal disturbance of your brain functions. 3 tips to avoid water intoxication:
Eat Healthy. Check the 8 nutrition rules. Applying these rules will ensure you replenish your electrolytes Use Your Head. Don’t do crazy things like drinking 10 liters water in 30 minutes. Don’t participate to drinking contest. Avoid Sports Drink. Over consumption can lead to water intoxication since they’re often too low in electrolytes. And they’re full of sugars.
What About Peeing?
Drinking more water will make you go to the toilet more at first. However your bladder will adapt. After a few weeks you’ll have to go less. But probably a bit more than before. Consider it a good thing. Spending too much time in the same position causes problems in the long-term. Drinking water is the best way to force you to get away from your desk from time to time: to go to the toilet.
How to Build The Habit of Drinking More Water?
By drinking more water, more often. The more you do it, the easier it gets. Some tips: Start Early. Have 1 cup of water ready on your nightstand. Drink it first thing on waking up. Persist if it’s hard: you’ll get used to it. Drink 2 Cups with Each Meal. 2 cups at lunch, 2 at dinner, 2 with your snacks. Eat first, drink later. Otherwise you’ll struggle with your food. Sip Water During Your Workout. Take a bottle of water to the gym and sip water during your workout. Sipping will prevent a set stomach.
Why Is Water mportant in Building Muscle?
In our mission to build quality muscle, we often consume enough protein, fats, carbs and vegetables. We get enough sleep and take the right supplements. However, at some time or another, we are all probably guilty of forgetting perhaps the most important nutrient of all, water. Maintaining hydration is not only important for our health, but for our muscles as well.
Muscle strength is important for boosting muscle growth, since muscles adapt to an increase in loads by triggering growth. A study published in the “Journal of Strength and Conditioning Research,” reports that a 1.5 percent decrease in water loss resulted in a decrease of muscle strength of the one rep max bench press. Therefore, given that such a small amount of water loss can compromise strength, staying hydrated can help you keep your strength and gain muscle over the long haul.
Researchers found that the amount of water within cells plays a critical part in whether or not muscle breakdown occurs. Preventing muscle breakdown is crucial since muscle breakdown stops muscle growth within muscle cells, protein synthesis. “Biochemistry Journal,” reports that decreased body water leads to cells shrinking and protein breakdown. Thus, by maintaining adequate fluid levels, we can cause cells to swell, thereby reducing the amount of protein breakdown and increasing the building of new muscle tissue.
Exercise Performance and Recovery
A small decrease in water loss can negatively affect exercise performance as well as recovery. Proper training and recovery are essentials in the journey toward muscle growth. Dehydration can throw you off course, so drinking adequate fluids before, during and after exercise can prevent the side effects of dehydration.