Many of us do not know how much water we consume during the day.
A small percentage of us take the time to conduct the record how much water we drink – retention of proteins, carbs and fats is rightly seen as a crucial tool to increase muscle mass or reduce weight, but water consumption is rather neglected.
Water is much more than a liquid you use to prepare the morning coffee.
Water plays a crucial role in the proper functioning and helps the vital functions.
The most important functions water performs in our body:
- Transportation of glycogen and oxygen into the muscles
- Digestion and correspondence of food into energy ready for the body to use
- Regulating body temperature during exercise
If you don’t provide enough water to the body daily, your overall health and performance in the gym can potentially suffer.
The amount of water that needs to be consumed will vary for each individual.
For example, an individual who has 90kg and exercises for 90 minutes a day should consume more water than the individual having 70 kilos and just walks for 30 minutes a day.
When we think about consuming water, we have to have the same mindset when thinking about the caloric intake.
You need to adjust the quantities of water depending on your work, daily activities and how long and how intensely you exercise.
The more energy you spend daily or when you exercise, the more you need to make up for what you lose through sweating.
The more muscle mass you have the more energy the body needs and the more water will be needed to compensate.
A study that tested hydration of the body before physical activity among professional athletes found that 50% of the tested were dehydrated.
Almost half of the respondents commenced their training in a dehydrated stage, so imagine in what stage the body was at the end of the training?
If your body is constantly in such a dehydrated stage, the ability for digestion of food, daily functioning and your performance in the gym can significantly be affected.
The lack of water intake can have an effect on your progress. Dehydration can have a negative impact on recovery and muscle growth.
A research published in the “European Journal of Applied Physiology revealed a correlation between the loss, water deficit and loss of strength. Those who participated in the survey who lost 3% of body weight of water, were unable to perform the repetitions and could not return to a normal heart rate compared to other respondents.
The average athlete loses 6-10% of body weight in sweat, so if the loss of only 3% is proven to adversely affect the strength and performance, imagine the situation of the body when you lose double or triple of that amount?
With improper hydration, you put your body in a weaker condition that can have a negative effect on the body itself and your performance while you are physically active.
One of the simplest ways which can help you with the consumption of water is to make an effort to drink a large glass of 350-400 ml in the morning after waking up, at night before bed and with every meal of the day.
Using this routine, you will certainly enter 2.5 to 3 liters of water per day.
Depending on your lifestyle and duration of physical daily activity you may need to add more water in your “menu”.
If you feel tired, exhausted and unable to exercise as usual, you should probably look at how much water you consume. Consuming adequate amounts of water before, during and after your workout can significantly help you in achieving your goals.