Water is one of the most overlooked ingredients in bodybuilding diet. Although it’s a drink, not actual food it is still a part of a healthy diet for any bodybuilder, sportsman or the rest of general population.
The importance of water
Every human cell is built in nearly 70% of water. That means that we are mostly made of water. All the organs like heart and brain couldn’t function properly without it. It lubricates our joints, regulates our body temperature through sweating and respiration and flushes out the waste (detoxify the system). It also transports nutrients throughout the body.
Human can survive without food around 2 months but without water we wouldn’t survive a week.
We constantly lose water through sweat and urine. You can understand that any sportsman sweats much more than inactive individual that’s why we should drink much more of this fluid to stay hydrated.
Without water we can’t digest food – we become bloated. Bones become week and we can easily get an infection. Also many heart attacks are caused by dehydration.
Our body constantly replaces water to purify itself and apparently within 2 weeks all water in our body is completely replaced.
Water in bodybuilding
Water connects with glucose and form the glycogen. This substance fills up our muscles – makes them look bigger, fuller and thicker. Besides, glycogen is used by our muscles as energy when we lift weights.
As any other cells within our body water builds muscle cells directly as well. These are the main reasons why this fluid is so important in bodybuilding.
Sources of water
Water exists in many dietary products like milk or apples for example. You can find it of course in tea, coffee or fruit juice.
Although it is also in drinks like coke, fanta, etc. our liver and kidney has to work overtime to purify it to get water out of it. That’s why sodas are not the best sources of this substance.
The best source of this fluid is water itself. The rest really doesn’t count.
It would be the best to drink the water in its purest form – from the well – but in modern times it’s not possible for most of us. In many countries water from the tap contains chlorine. It’s done to prevent spreading diseases. It’s not so bad to drink. In many areas fluoride is also added to it for unknown reason to me. Generally, the more chemicals are in it the worse this fluid becomes. Some people use filters to purify the tap water and drink it then. I think it’s a good idea.
Mineral water from the shop seems good. Try to get it without any additives like sweeteners or some other crap. Drink it in a purest form you can get. To make it tastier you can add some honey or lemon to it.
How much to consume
I don’t like to tell people how much to drink water or consume any other substances like carbs, protein or fat. We are not robots or machines. Everybody is different weight, height, has different metabolic rate, work and live in different environment.
One thing is for sure – you have to stay hydrated. Athletes should consume min 2 litres of pure water each day, bodybuilders need more than that. But as I said don’t try to be precise with numbers. Make sure to drink it:
- With your food,
- Between meals,
- During workout.
It’s a good habit to keep a bottle of water near your bed and drink some at night if you are thirsty. Also one glass should be drunk as soon as we get up to kick start the processes occurring inside the body.
You need to drink more of it if you live in a hot country and sweat much throughout a day. Alcohol dehydrates you so make sure you get extra hydrated before you going to get drunk and of course after – to replace any deficiencies.
Water is life. It is the fundamental building block of all known living forms. It builds our cells, bones, organs, and fluids. We couldn’t survive a week without it.
In bodybuilding water is essential. It is the most important ingredient of the diet – much more important than protein. It fills up our muscles making them looking bigger and thicker; and stores energy to train.
Water is the best anabolic you can get so drink it throughout the day, during training and as soon as you get up. Get it from the shop or use the tap water if you can. Remember that as a bodybuilder you have to consume much more of this substance than inactive individuals and even more than any other athletes.