Can I Drink Lots Of Water To Gain Muscle?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Can I drink lots of water to gain muscle? 70% of your body is made of water and to maintain your muscle mass as well as good health; you need to drink an optimal amount of water help you fill up those muscles. If you are dehydrated then it will affect your energy, concentration and focus levels which will negatively affect your workouts.

Dehydration at a level of 3% water loss affects your muscle endurance and strength while training any body part. So, if your strength, power, and endurance levels are affected then how can you expect to maintain or gain any muscle when you are training at less than 100%.

Can I Drink Lots Of Water To Gain Muscle?

Drinking water helps to flush out all the excess and bad toxins from the body. It also helps to reduce cravings and makes you fuller. So, you will not want to eat as much food. I always tell my clients that drinking water is one of the best natural appetite suppressants you can ever take. The more water you drink the less food you will want to eat or crave on.

Can I Drink Lots Of Water To Gain Muscle?

How Much Water Should You Drink?

You should drink at least 6 to 8 glasses of water per day and that is optimal health and wellness wise. It is important to know that eating food like fruits and vegetables represents 20% of your water intake. If you follow this daily water intake it will be rare for you to ever have a muscle cramp due to dehydration. If your urine is yellowish brown, it is an indicator that you are dehydrated.

Studies Affecting Strength And Muscle Gains By Dehydration

  • There was research done by the Chicago State University that showed that dehydration by 2.9% decreased the ability to increase upper and lower body strength.
  • There was another study where ten males who weight-trained had severe dehydration. And it resulted in 1.5% loss of body mass as a result of the water loss. They lost muscle strength and their one rep bench max dropped down as well.
  • There is also research that shows when cells lose water, protein production slows down and protein break down speeds up. These studies were done via invitro not in humans. So, more research on humans needs to be done on this. But it gives you, insight on the potential of a lack of water when it comes to muscle growth.

“It is important to know that eating food like fruits and vegetables represents 20% of your water intake.”- Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line: When you don’t drink enough water your muscles won’t work as well, and it will affect its performance in any type of physical activity. So, make sure you drink your water regularly and get about 6 to 8 glasses of water per day in your system.

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  1. Schoffstall JE, Branch JD, Leutholtz BC, Swain DE. Effects of dehydration and rehydration on the one-repetition maximum bench press of weight-trained males. J Strength Cond Res. 2001 Feb;15(1):102-8. PMID: 11708691.
  2. Jones LC, Cleary MA, Lopez RM, Zuri RE, Lopez R. Active dehydration impairs upper and lower body anaerobic muscular power. J Strength Cond Res. 2008 Mar;22(2):455-63. doi: 10.1519/JSC.0b013e3181635ba5. PMID: 18550960.
  3. Ritz P, Salle A, Simard G, Dumas JF, Foussard F, Malthiery Y. Effects of changes in water compartments on physiology and metabolism. Eur J Clin Nutr. 2003 Dec;57 Suppl 2:S2-5. doi: 10.1038/sj.ejcn.1601894. PMID: 14681706.

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