- Water Consumption
Water Is an Essential Nutrient. The human body is made up of over 60% water. Water helps with all body functions operating around the clock. It maintains hydration, digestion, heart and lung function, joint lubrication, protection of our tissues, regulating body temperature, and much more. Water can be considered our lifeline with endless health benefits. It keeps us feeling and functioning at our best and chronic studies continue to report more positive feedback on why drinking plenty of water is essential to our health and fitness.
Studies have revealed increasing water intake allows for faster weight loss compared to those not drinking enough water. A glass of water before a meal has shown to decrease appetite, aid in digestion and boost metabolism. Portion control is better adhered to and improved weight loss results experienced. Many people confuse thirst for hunger which has contributed to weight gain. Nutritionists are now recommending drinking a glass of water when you are feeling sluggish or fatigued before reaching for food.
Muscle and Water: The Connection
In order to move muscle, you need water. Muscle is considered an active tissue and water is found in the highest concentrations in active tissue. If your body is dehydrated, chances are you're not going to have a very productive weight lifting session. Why? Your muscles are deprived of electrolytes. Muscles are controlled by nerves. The electrical stimulation of nerves and contraction of muscles are the result of the exchange of electrolyte minerals dissolved in water.It's essential that you drink water for health and building muscle. Without enough water, your muscles are not getting enough electrolytes. Muscle strength and control are weakened. If you want to build muscle, than you must keep your body well hydrated. Water also helps out with the lubrication of your joints. Water is an ingredient in the makeup of the synovial fluid, which is the lubricating fluid between your joints. If your diet is lacking in water, even for a brief period, less fluid is available to protect these areas.As you add more weight and stress to your body, the demands from weight lifting on the joints will increase. Adequate protective fluid is essential for optimum performance and to give longer life to your joints.
You need a minimum 8 to 12 cups of water per day and even more to replace the fluid you lose during exercise. Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise. If you are working out in a mild climate, you are probably losing about 4 to 8 cups of water through perspiration. If you are working out in a hot climate, you can easily lose a lot more and therefore, dehydrate very quickly. If you don't replenish your fluid loss during exercise, you will tire very quickly and your performance will be poor. If you don't replenish after exercise, your performance on the following days will suffer. Beware of the warning signs of dehydration.
The best sources of water must come from clean sources. The easiest way to get water is right from your faucet. But reports of contaminated tap water are of concern to many people, including me. The water in some areas contains contaminants such as chlorine, pesticides, lead, fluoride, mercury, viruses and other harmful substances. A good move is to buy a water purifier, which filters lead and other contaminants from tap water. Some filters attach right onto the tap and others can be installed as part of an entire water system. There are other systems such as reverse osmosis drinking water systems that you may want to investigate for better quality of drinking water. Regardless of what type water you drink for health, be sure to drink 8 to 12 cups or more fluids you need daily to stay well hydrated..
You need to drink water for health at regular intervals regardless if your thirsty or not. Keeping well hydrated is a must if you want to build muscle. Drinking water for health and building muscle is just too important and the benefits cannot be overstated. Drink at least two cups of water upon awaking. Your body is in a dehydrated state after a long sleep and needs water. To ensure that you are getting enough fluids throughout the day, drink 8 to 12 cups of water throughout the day. Before exercise Drink at least 2 cups of water two to three hours before exercise and 1 cup of water immediately before exercise. In very hot or cold temperatures, you will need even more water, usually 2 cups immediately before exercise. During exercise Drink one cup of water for every 15 minutes of exercise and more in extreme temperatures. Make regular water breaks a part of your training. After exercise Drink 2 to 3 cups of water within two hours after exercise. Continue to drink and additional 30 to 50 percent more fluid for the next 3 to 4 hours. It is very important that drink water for health and that you keep your body well hydrated. Even a small, temporary shortage of water can impair your body's functions. If your muscles become dehydrated by only a small fraction, you lose a certain amount of contractile strength and speed. Water balance is a very important aspect for building muscle and the maintenance of good health.
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