How Much Water Do You Need To Get stronger, Build Muscle and Lose Fat?
Water is the most valuable nutrient for our body to be healthy and perform optimally.
Even a slight amount of dehydration (2-3%) can greatly affect your health and performance.
That is why it is so important to stay hydrated every day. Especially if you are looking to get stronger, build muscle or lose weight.
To keep your body performing at its best and avoid the negative effects of dehydration, drink at least 0.7oz of water per pound of body weight daily.
Realize that this is only the minimum requirement and, the more active you are, the more you should drink to stay properly hydrated.
Tips for Improving Hydration
- Don’t drink your daily fluids all at once. Spread your intake throughout the day.
- To help improve metabolisms and energize your body, consume one liter, or 33.2oz, of water within the first hour after waking up in the morning.
- Another large percentage should be consumed just before, during and after exercise, however, this should be done with salty food to improve absorption and maintain electrolyte balance.
- If you are not used to consuming an adequate amount of water, start by increasing your intake by 0.5 liters or about 16oz per 1 week until you reach your daily needs.
To learn more about Hydration, read our article Hydration Basics for Athletes and Lifters and watch the video below!
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