Dehydration Results in Decreased Muscle Strength
The amounts of water consumed will always vary from person to person, activities performed, perspiration rate, and food intake. The standard rule states the average person needs about two liters, or approximately eight glasses of water a day to replace what is lost through normal biological functions such as breathing, sweating, and urinating. Is that really enough? NO
Water is the most critical nutrient for health, growth, and development. Water is the most abundant nutrient in the body, not to mention the most important, simply put, without water your dead. Hydration before and during exercise is essential for good athletic performance, no athlete can compete at his or her best without proper hydration H2O is essential ingredient to any athletic performance.
Within the mission to build quality muscle one often thinks about and consuming enough protein, fats, carbs and vegetables. We get enough sleep and make sure the right supplements are taken. However, at some time or another, we are all probably guilty of forgetting perhaps the most important nutrient of all, WATER.
Water is an important aspect of building muscle. Muscle is considered an active tissue and water is found in the highest concentrations in active tissue.
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. “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.
If your body is dehydrated, chances are you’re not going to have a very productive weight lifting session. Your body is composed of roughly 60% water, which means when we are dehydrated – and most of us spend our days dehydrated to some degree – we are affecting the performance of the majority of our body. Nearly all of our systems do not function as well without the proper water intake. So now you know why you need to drink more water. How do you know if you’re drinking enough water? Simple; your urine should be clear. If it’s yellow you are probably not drinking enough and if you’re not drinking enough you may be heading for a muscle building disaster.
Director of Physical Performance Infinite Labs
IFBB Professional Bodybuilder
Advance Sports Nutrition Specialist (ASNS)
Certified Navy Seal fitness Instructor