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Drinking water for muscle growth and body health Drinking water for muscle growth and body health
29
Mar
When you think about muscle growth, it probably comes to mind that the more protein you get, the better. In fact, protein is the building block of muscles, however, if you don't consider proper hydration, you are missing out on a lot. Never forget your water bottle at home when you go out to exercise!
High performance athletes and professional athletes spend hours developing their muscles. Obviously, achieving an athlete's body requires a lot of work. Drinking water is an essential part of relieving the hard work that goes into building strong muscles. According to sports and medical specialists, drinking the recommended amount of water helps to gain muscle mass when exercising.
Many people do not consider that water makes up about 80% of total muscle tissue, while protein makes up the remaining 20%. As a result, consuming the wrong amount of water is losing up to 4/5 of potential muscle gain.
Why hydration is important for muscle growth
Someone actively looking to build muscle should drink a gallon of water a day (3.7 liters). Considering this measurement is the best way to know that you are drinking enough water. Doing so does not require complicated mathematical calculations based on how many hours you are awake or what the activity level is, and so on. Here are some reasons why hydration contributes to muscle growth:
Muscle pump maintenance
The muscle pump consists of a group of skeletal muscles that help the heart circulate blood. According to the American College of Sports Medicine, it is recommended to drink 600 ml of water before exercising. Additionally, at least 1.2 liters of water is required for adequate hydration during an hour-long workout. This occurs because when exercising moderate to intense, to maintain blood pressure and ideal blood circulation, it is essential that the body has an adequate amount of water.
If you are not properly hydrated during your workouts, the body takes water from the muscles causing an improper functioning of the muscular blood circulation. As a result, negative effects occur such as pain and low muscle gain.
Energy for workouts
If the body does not find the necessary amount of energy to use during exercise, the result is fatigue and excessive exhaustion at the end of the activity. This results in the consumption of glycogen stored in the muscles for energy utilization. In other words, this means a reduction in muscle growth. Hence, it is required to drink the necessary amount of water during workouts to prevent this type of discomfort and counterproductive situations.
Strong and healthy muscles
The more dehydrated you are, the more you lose in terms of muscle development. Here's what happens if you don't have enough water in your body when it comes to muscle growth:
Research from the University of Connecticut evaluated the muscle growth of athletes during resistance training over a period of three different states:
● Euhydration (normal state of body water content): absolute or relative absence of hydration or dehydration.
● Moderately dehydrated (2.5% water of body weight).
● Critically dehydrated (5% water of body weight).
In the study, athletes' blood was drawn and certain molecules directly related to muscle growth were subsequently examined. The dehydrated athletes had an elevated level of cortisol, which competes for certain enzyme receptors in the body. This in turn lowers the level of testosterone, the main hormone required for muscle growth.
It is especially relevant that increasing the concentration of cortisol reduces the level of testosterone released in response to resistance training.
Prevention of muscle atrophy
Studies show that good protein synthesis must be maintained in the body for better muscle growth. Drinking water prevents muscle atrophy by preventing muscle cell contraction and then maintaining good protein synthesis.
Simply drinking a gallon of water a day can take advantage of increased muscle growth and decreased fat storage through increased testosterone release during and after workouts. This reduces the likelihood of injuries such as muscle tears.
It is many times more difficult to build muscle than it is to maintain it, so it is critical that once the desired muscle has been built, you continue to drink water. In this way, you will be in a good hydration balance that will prevent muscle breakdown or atrophy.
CONTINUE READING: The water in body composition. For your health, avoid dehydration
Higher sports performance
Particularly for athletes, fatigue is a major problem during workouts. As we already mentioned, one of the main reasons behind fatigue is poor water consumption. Researchers have found that drinking water every 15 minutes while exercising will help prevent fatigue and an active training session.
Flexible and strong joints
Among athletes, suffering a joint injury is a very common problem. Insufficient water consumption is one of the main reasons for a high incidence of injuries. This occurs because dehydration causes problems with the synovial fluid in the joints, making the joints vulnerable to injury. Remember that the joints support vigorous movements during workouts. Try to warm up before exercising and stay hydrated so your muscles and joints stay healthy.
Prevention of muscle cramps
We all know how painful a muscle cramp could be, especially during workouts. Cramps create an unnecessary load. Consume the recommended amount of water while exercising and you will avoid this nightmare. Water helps remove metabolic by-products from the body. So, if you don't drink enough water, your muscles are prone to cramping during exercise.
Well, it is clear how important drinking water is for muscle growth. Whether you are new to exercising or a professional athlete, in both cases it is important to know the benefits of drinking water for muscle strengthening and growth. Drinking the right amount of water will definitely help you gain strong muscles and good physical health. Continue exercising and hydrating with Zoé Water.
When you think about muscle growth, it probably comes to mind that the more protein you get, the better. In fact, protein is the building block of muscles, however, if you don't consider proper hydration, you are missing out on a lot. Never forget your water bottle at home when you go out to exercise!
High performance athletes and professional athletes spend hours developing their muscles. Obviously, achieving an athlete's body requires a lot of work. Drinking water is an essential part of relieving the hard work that goes into building strong muscles. According to sports and medical specialists, drinking the recommended amount of water helps to gain muscle mass when exercising.
Many people do not consider that water makes up about 80% of total muscle tissue, while protein makes up the remaining 20%. As a result, consuming the wrong amount of water is losing up to 4/5 of potential muscle gain.
Why hydration is important for muscle growth
Someone actively looking to build muscle should drink a gallon of water a day (3.7 liters). Considering this measurement is the best way to know that you are drinking enough water. Doing so does not require complicated mathematical calculations based on how many hours you are awake or what the activity level is, and so on. Here are some reasons why hydration contributes to muscle growth:
Muscle pump maintenance
The muscle pump consists of a group of skeletal muscles that help the heart circulate blood. According to the American College of Sports Medicine, it is recommended to drink 600 ml of water before exercising. Additionally, at least 1.2 liters of water is required for adequate hydration during an hour-long workout. This occurs because when exercising moderate to intense, to maintain blood pressure and ideal blood circulation, it is essential that the body has an adequate amount of water.
If you are not properly hydrated during your workouts, the body takes water from the muscles causing an improper functioning of the muscular blood circulation. As a result, negative effects occur such as pain and low muscle gain.
Energy for workouts
If the body does not find the necessary amount of energy to use during exercise, the result is fatigue and excessive exhaustion at the end of the activity. This results in the consumption of glycogen stored in the muscles for energy utilization. In other words, this means a reduction in muscle growth. Hence, it is required to drink the necessary amount of water during workouts to prevent this type of discomfort and counterproductive situations.
Strong and healthy muscles
The more dehydrated you are, the more you lose in terms of muscle development. Here's what happens if you don't have enough water in your body when it comes to muscle growth:
Research from the University of Connecticut evaluated the muscle growth of athletes during resistance training over a period of three different states:
● Euhydration (normal state of body water content): absolute or relative absence of hydration or dehydration.
● Moderately dehydrated (2.5% water of body weight).
● Critically dehydrated (5% water of body weight).
In the study, athletes' blood was drawn and certain molecules directly related to muscle growth were subsequently examined. The dehydrated athletes had an elevated level of cortisol, which competes for certain enzyme receptors in the body. This in turn lowers the level of testosterone, the main hormone required for muscle growth.
It is especially relevant that increasing the concentration of cortisol reduces the level of testosterone released in response to resistance training.
Prevention of muscle atrophy
Studies show that good protein synthesis must be maintained in the body for better muscle growth. Drinking water prevents muscle atrophy by preventing muscle cell contraction and then maintaining good protein synthesis.
Simply drinking a gallon of water a day can take advantage of increased muscle growth and decreased fat storage through increased testosterone release during and after workouts. This reduces the likelihood of injuries such as muscle tears.
It is many times more difficult to build muscle than it is to maintain it, so it is critical that once the desired muscle has been built, you continue to drink water. In this way, you will be in a good hydration balance that will prevent muscle breakdown or atrophy.
CONTINUE READING: The water in body composition. For your health, avoid dehydration
Higher sports performance
Particularly for athletes, fatigue is a major problem during workouts. As we already mentioned, one of the main reasons behind fatigue is poor water consumption. Researchers have found that drinking water every 15 minutes while exercising will help prevent fatigue and an active training session.
Flexible and strong joints
Among athletes, suffering a joint injury is a very common problem. Insufficient water consumption is one of the main reasons for a high incidence of injuries. This occurs because dehydration causes problems with the synovial fluid in the joints, making the joints vulnerable to injury. Remember that the joints support vigorous movements during workouts. Try to warm up before exercising and stay hydrated so your muscles and joints stay healthy.
Prevention of muscle cramps
We all know how painful a muscle cramp could be, especially during workouts. Cramps create an unnecessary load. Consume the recommended amount of water while exercising and you will avoid this nightmare. Water helps remove metabolic by-products from the body. So, if you don't drink enough water, your muscles are prone to cramping during exercise.
Well, it is clear how important drinking water is for muscle growth. Whether you are new to exercising or a professional athlete, in both cases it is important to know the benefits of drinking water for muscle strengthening and growth. Drinking the right amount of water will definitely help you gain strong muscles and good physical health. Continue exercising and hydrating with Zoé Water.
