Water for hydration and muscle!

Drink it up! Water & its benefits

Any fluid replacement which is odorless and colorless seems rather boring when compared to the more tempting “fitness waters” and colored sports drinks you can pick up at any 7-eleven these days. Yet the best source for fluid could be as close as the kitchen faucet. The qualities of old fashion water have been overlooked even though it is as essential to good health as a workout plan which includes strength training and cardiovascular exercise. Why? During perspiration 75% of your sweat comes from your blood which transports nutrients, enzymes and oxygen to other organs in your body this being the case you should drink prior to, during and after workouts or other physical activities. Water is the best fluid to consume to regulate body temperature, cushion joints, protect organs and tissues, remove toxins and maintain strength and endurance.

What about Propel, Gatorade, Power Ade and Vitamin waters?

Though nothing beats clean filtered non chlorine water when it comes to regulating body temperature, helping to eliminate waste out of the body and complete hydration of the digestive tract; if you choose to drink sports drinks pay attention to the ingredients. Anything with color dyes, high amounts of sugar (especially anything with high fructose corn syrup) should be avoided at all cost. Vitamin water brand is flavored with real juice extracts and offer electrolytes to help rebuild your body with what is lost with intense activities, however it is also sweetened with crystalline fructose which like sucrose syrup, is a variation of high-fructose corn syrup. Though it has some good qualities, depending upon the flavor of Glaceau Vitamin Water you choose to consume, a 20- oz bottle contains 100-125 calories and between 20 and 32 grams of sugar. This is almost equal to the amount found in a 12-oz can of coke or Pepsi. Pure clean filtered drinking water contains zero calories, carbohydrates or fat and when you get it from a pure source is the best source of hydration your body can get.

Daily intake: Aim for ½ of your body weight in ounces of water per day; increase amount 8 oz for every 15 minutes of exercise.
Ex: 180lbs ÷ 2 = 90 ounces
Kilos - Lbs: 1 Kilo = 2.2lbs
Liters – Ounces: 1 liter = 34 oz

Benefits:

Pure (non-chlorine) filtered drinking water is the best fluid to consume to regulate body temperature, cushion joints, protect vital organs and tissues, remove toxins and maintain strength and endurance. Your body is made up of 70-80% water and when you perspire 75% of your sweat comes from the blood which is why if you are dehydrated you will be much worse off than just a thirst in your mouth. Water is used in transporting all the enzymes, nutrients and oxygen to all the organs of your body which is why dehydration will eventually cause the body to stop functioning in the manner it was created.

Muscle and water: (portion adapted from Building- Muscle101.com/drinking-water-for-health.html)

Water is often overlooked and its importance cannot be overstated. Water is the most important nutrient in our body. The health benefits of water are just too numerous to go without mention. Drinking water for health and especially building muscle is a very important topic and shouldn't be neglected. Water is the most critical nutrient for health, growth, and development. Water is also the most abundant nutrient in the body, not to mention the most important. Although water does not provide energy in the same way carbohydrates and fat do, it plays a very important role in energy transformation. Water is the medium in which all energy reactions take place. Therefore, you need to drink a lot of water for health, stamina, fuel, and building muscle. Water is an important aspect of building muscle. Why? Water is everywhere in your body, sort of like a river flowing through your arteries, veins, and capillaries carrying nutrients to your cells and transporting waste out of the body. Water basically fills every space in your body and helps form the structures of protein and glycogen.

In order to move muscle, you need water. Muscle is considered an active tissue and water is found in the highest concentrations in active tissue. If your body is dehydrated, chances are you're not going to have a very productive weight lifting session. Why? Your muscles are deprived of electrolytes. Muscles are controlled by nerves. The electrical stimulation of nerves and contraction of muscles are the result of the exchange of electrolyte minerals dissolved in water. It's essential that you drink water for health and building muscle. Without enough water, your muscles are not getting enough electrolytes. Muscle strength and control are weakened. If you want to build muscle, you must keep your body well hydrated.


Signs of Dehydration:

Colored urine: Consistently yellow means you need more water, clear or light yellow is the best indicator you are hydrated. If your urine is cloudy no matter the color this is a sign of dehydration.
Others signs might be thirst (if you are thirsty you have not drank enough) loss of appetite, dry skin, dry mouth, fatigue or weakness, head aches and chills; these signs will normally appear in adults when the body has lost about 2% of it’s total fluid