Water and Muscle Health

Water and Muscle Health

Water Is Needed For Muscle Health

Water is needed for muscle health not only before, during, and after a workout but even if you’re not working out or doing moderate exercise. It’s the most important anabolic nutrient you can intake. Dehydration not only affects performance during exercise, but it can also influence muscular growth and recovery. Water is the most life-sustaining element because without it after a few days, survival is slim to none.

The body is mostly made up of protein and water. To keep a balanced and healthy body weight and hydration, you need to take in the right amount of fluids every day.

Skeletal muscles are comprised of more than 70 percent water. This is important because muscle protein synthesis (MPS) needs water in the muscle to operate. Dehydration impedes this process and that really doesn’t occur until you’re thirsty. Water-rich food includes fruits, vegetables, broth-based soups, oatmeal, and beans. Although fruits have a certain 80 percent water in them, most of the liquid consumed needs to come from water or beverages that have water in them and it’s good to stay hydrated throughout the day rather than drinking too much water at once. Approximately, 20% of our fluid intake comes from food because of the abundant water content present.

Muscle tissue is composed of 75% water so dehydration can cause weakness, fatigue, dizziness, and electrolyte imbalance. Water not only helps with muscles but also with joints by keeping the cartilage soft and hydrated. Glucosamine helps reduce joint pain by assisting in the cartilage’s absorption of water. It’s not just important to muscles and joints, water is the body’s transportation system which helps every other function work properly. When you move muscles every day, it helps in muscle contraction so drink plenty of water to replace what is lost.

Cells that don’t sustain the balance of fluids and electrolytes contract resulting in muscle fatigue.  Check out the 5 Tips to Help You Drink More at the end of this article. (6 Reasons to Drink Water, WebMD)

Muscle strength is also associated with how much water you drink as shown in this graph on the Relentless Gains website. Muscle size and strength will decrease if you’re dehydrated. As stated above, muscle protein breakdown can occur if you’re dehydrated, especially when you’re working out.

According to Dr. Howard Flaks, a Bariatric (obesity) specialist in Beverly Hills, CA states that “By not drinking enough water, many people incur excess body fat, poor muscle tone, and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.”

If you’re doing moderate exercise, the standard 8 glasses of water a day is good or intake half of your body weight in ounces. But if you’re doing strenuous activity, this is when the muscles need more water especially if your workouts are intense. Water carries oxygen to the cells of your body and it enables your muscles to work harder which can help you build muscle.


REFERENCES AND LINKS

Your Muscles Are Thirsty
http://www.bodybuilding.com/fun/your-muscles-are-thirsty-heres-why.html

10 Life-Changing Reasons To Drink More Water
https://breakingmuscle.com/learn/10-life-changing-reasons-to-drink-more-water

6 Reasons To Drink Water
http://www.webmd.com/diet/features/6-reasons-to-drink-water#1

Why Water Is Important For Muscle Building
http://relentlessgains.com/why-water-is-important-to-build-muscle-and-how-much

5 Little Known Benefits of Drinking Water
http://www.fitday.com/fitness-articles/fitness/how-where-you-live-can-affect-your-health.html


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