Does Proper Hydration Help with Muscle Building? How?

You already know how important water is for quenching your thirst when you work up a sweat. However, you may be unaware of how water and muscle building go hand in hand.

You already know how important water is for quenching your thirst when you work up a sweat. However, you may be unaware of how water and muscle building go hand in hand.

So, why not get the gallon water bottle with a straw from H2O Capsule to complement your muscle-building regime?

On your mark, get set, and drink H2O!

Why is Hydration Necessary for Losing Fat and Gaining Muscle?

Quick question: Does water aid in muscle building? The short answer is yes! Hydration during workouts is important for quenching thirst and aids in other fitness goals such as fat loss, muscle building, and muscle recovery. Staying hydrated is just as important as a daily fitness routine when it comes to how to lose fat and gain muscle. Drinking water is important for hydration and muscle growth because it aids in the transport of nutrients required for the production of muscle building blocks such as protein and glycogen structures. Here's how water can help you gain muscle:

  • Increases Metabolism: If you want to know how to lose fat and gain muscle, drinking water should be at the top of your list. Studies show that water aids weight loss by naturally increasing metabolism and acting as an appetite suppressant. Including a fitness regimen in the mix will help you get closer to the finish line because it promotes muscle growth and proper hydration.
  • Improves Digestion: Water not only helps build muscle but also benefits the digestive system, which helps the body shed fat. According to Muscle and Fitness fitness expert Neil "Yoda" Hill, water consumption is the best way to lose fat because it causes your body to produce more urine. As a result of the energy required for more urination, simply drinking more water causes you to burn more calories. Another factor in hydration's ability to boost fat loss is how cold water induces thermogenesis, which forces your body to maintain its core temperature, which is another calorie burner.
  • Boosts Muscle Strength: Other benefits of hydration, according to fitness experts, include increased mobility and the ability to flex your muscles more easily. More importantly, due to a lack of electrolytes, mild dehydration can cause your muscles to cramp. Because muscles are controlled by nerves, drinking plenty of water and consuming a balanced electrolyte will improve muscle strength and control, increasing athletic performance.

How Much Water Does Your Body Require to Build Muscles? 

The National Academies of Sciences, Engineering, and Medicine of the United States recommend 15.5 cups or 3.7 L of fluids per day for men and 11.5 cups or 2.7 L for women as a general guideline. This includes fluids other than water and food, which accounts for 20% of your daily hydration. However, if you're working out and sweating, you may require more than the average recommendation. Sweat glands are one of the fastest ways to lose water, which is why you feel thirsty as soon as the first drop of sweat appears on your skin.

  • Hydrate Before Your Workout 

The American Council on Exercise recommends drinking 17 to 20 oz of water about two or three hours before working out, in addition to determining the optimal amount of water intake using the sweat ratio calculation. Pre-hydrating will prevent mild dehydration symptoms such as muscle cramps and fatigue.

  • Drink H2O While Exercising 

While exercising, fitness experts recommend drinking seven to ten ounces of fluid every 10 to twenty minutes. Drinking fluids consistently throughout your workout session will ensure that you never get thirsty or experience dehydration symptoms such as dry mouth and headaches.

  • Hydrate Post Workout

Hydration is also important for muscle recovery, so you should drink water after working out. Muscle soreness after a workout is a good sign because it indicates muscle growth. Being a little sore means, you're well on your way to achieving your fitness goals and getting in shape. This is where drinking water's health and wellness benefits come into play.

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Tips to Stay Hydrated

Take your hydration to the next level for fun, convenience, and motivation when increasing your water intake for muscle growth and other benefits.

  • Electrolyte Powder: When you sweat due to high-impact exercise, you lose a significant amount of water and electrolytes, which are minerals necessary for many bodily functions. Fitness experts recommend adding electrolyte powder with a healthy amount of sodium, calcium, and potassium to your water to keep your electrolytes balanced. When you add minerals to your water, you get a head start on staying hydrated and reduce your risk of mild dehydration symptoms like fatigue, dizziness, muscle cramps, headaches, and dry mouth.
  • Natural Flavor Infusions: Natural flavor infusions with fresh fruit like sliced strawberries, berries, and citrus are the cure for boring water. It will not only improve the flavor of plain water but also provide a healthy dose of Vitamin C and antioxidants. If you miss soda, you can boost your flavor infusions by replacing regular water with carbonated water. Depending on your flavor preferences, numerous fruit combinations, such as strawberries, cucumber, lemon, and ginger, are available.

Every day, a little progress and plenty of hydration will add to big results, bringing you closer to your health and fitness goals.

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