+ 4 Wow I thought this was very intersesting!
Not getting enough water will stunt your muscle gains.
Your body is around 70% water; muscle tissue is around 75% water. It should therefore come as no surprise that you need to stay hydrated in order to build muscle.
Here’s 5 reasons why water is crucial to your bodybuilding success
(1) Peak Strength. Sufficient hydration means optimum strength. Strength can decrease by up to 15% with a drop in hydration levels of only 3%!
(2) Energy levels. Dehydration leaves you feeling tired and lethargic. Just imagine how you’ll perform in the gym in this state!
(3) Digestion. Your body needs water to aid the digestive process. You want those muscle-building nutrients shuttled to their destination quickly and efficiently don’t you? This is especially relevant post-workout, which is why I recommend a liquid meal after your weight-training sessions.
(4) Less Likely to get Injured. Water is the main ingredient in the makeup of the synovial fluid, which is the lubricating fluid between your joints. When your body is taking a pounding as it does with the MuscleHack 8-12 | 6-9 program, you need to keep your joints well-lubricated to avoid injury.
(5) Improved Effectiveness of Creatine Monohydrate. Supplementing with creatine means you need to stay hydrated. Creatine draws water into the muscle tissue, super-saturating or volumizing the muscle. This means you should compensate for this fact by consuming a little more water than average Joe to see maximum gains.
So How much water do I need to build Muscle?
Easy. Here’s a good rule of thumb
Body weight (lbs) X 0.6 = Water Intake in ounces
So a 160 lb man needs 96 ounces of water daily. That’s around 12 x 8 ounce cups.
Yes, it’s more than the 8 x 8 ounce cups recommended to the public, but we’re active and are placing out bodies under much more strain than the masses.
It’s easier than you think though. Despite what other people may say, tea and coffee do count. Also, your post-workout shake counts which is around 2 cups worth of water for most people.
So, if you want to build serious muscle mass, don’t neglect this life-giving nutrient!
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Great Post FiremanW,We all need that kinda info somtimes the Basic things that get over looked are key.
great read... man i try to get 1 gallon a day I do it most days but by this post I need more 230 x .6 = 136 ounces.. man I will do it .. the things we have to do!!!
good info bro
Thats it bro ....on the money post +3
UFOgreat post...this is something I need to work on for sure and this opened my eyes to me possibly not gaining like I could be due to not taking in enough water.
Bro i agree!! I lack in this part of the program but, after readin this water is my best friend!!
Body weight x .6 = oz. of intake...yeah for me it's close enough to a gallon, and that's what I try to drink EVERYDAY!!!
tread-mNice post, water water water!
56toonice post bud. Will take water more seriously. I just had a procedure done and I had to take a 1 gal laxative (yeah) and I couldn't drink anything for like 10 hrs before. I get to the hospital and they have to put an IV in the back of your hand and the nurse pointes out to me that I had good veins because when you're dehydrated you lose vascularity. I looked at my arms and the vascularity that I normally have was non-existant! That too was a wake up call on the importance of water
Supernova283A GALLON OF LAX!!! Oh my god. You must have crapped out everything. Just everything.
56tooLOL.........I did buddy
X2 holy shits!
Great post!...I really always emphasize the importance in water intake. Very fundamental in nutrient and vitamin delivery...Should definitely drink plenty spread throughout the day especially with meals. 83% of your blood, 75% of your muscle, 74% of your brain, and 22% of your bone structure is made up of water. When I think of how much we're composed of water you realize that to grow more muscle tissue you NEED to replenish yourself with the intake of new fresh water consistently to optimally utilize your body!
Supernova283Your body doesn't replenish the water stored in cells constantly. It'll stay in there for quite some time. Any water you don't use is just flushed from the body.
Overdrinking would be more beneficial than underdrinking though.
Bro you don’t need to lecture me on osmoregulation! I never said your body replenishes water stored in your cells CONSTANTLY. I said to optimally utilize your body you need to replenish yourself with the intake of new water CONSISTENTLY…Why? Because this will lead to greater delivery of protein and other nutrients to muscle tissue which will aid in more growth/recovery!
Supernova283Okay, no need to get all up in a fuss. I misread. My bad.
Although you don't really need consistency as long as your water intake is above required levels at any point in time. Consistency doesn't really play much role as long as you don't wait too long.
Not getting upset man...actually appreciate the intellect you have with science. I completely understand and agree your rational behind this statement but IMO you are thinking too analytical. Think of it this way...For one you do need consistency to maintain water intake above required levels throughout the day as you will be excreting the excess amount. If I drank enough water at once to have "above required levels" in my body than eat meals how would this help me as well? Once the food is absorbed than yes the delivery will be effective with higher levels...but what if I drank that water with my meals...this would increase the process of food breakdown and absorption. With the amount of high protein/food we consume this puts tremendous strain on our liver, kidneys, etc. The only way to counteract this is by drinking water spread throughout the day consistently especially with meals. Water intake plays a very important role in our goals to build more muscle...a gallon or two depending on BW is a must! So yes consistency does play a role in water intake because obviously you shouldn't wait too long and need consistent intake. Like I said I agree with your statement but it is very vague in consideration of how we process material and what we're trying to accomplish.
Supernova283Fair enough.
Supernova283You get a crazy amount of water from food you eat anyway though.
Also tea and coffee are diuretics which causes you to lose water before it's absorbed. If anything it should count negatively against you.
Absolutely! Great post that everyone serious about building muscle needs to understand.
Man bro never knew the importance was that high!