The human brain is composed of around 75% water.
Blood is composed of approximately 82% water.
Your heart is composed of almost 80% water.
As you can see, just from that, water is pretty damn important.
We go on and on about macros, micros, fibre, clean diets, bro diets, food choices and so on, but when does water – perhaps our biggest ally - get mentioned?
Next time you’re in the gym, look around you.
What do you see those with the biggest and leanest physiques carrying around with them?
A huge bottle of water!
Some of these gym members may know the importance of water. Some may not. But the vital factor here is that they’re drinking it.
We lose water daily through urination, sweating and breathing. As many of the processes within the body rely on water, we must replace our fluids regularly to compensate for losses.
Let’s focus on what water actually does within the body:
- Water is a solvent
A solvent has the ability to dissolve other substances and so water is the fundamental solvent for all biochemical processes.
Haemoglobin, carbonates, various proteins, and countless molecules use water in the body as a solvent.
- Water is a transporter
Water is extremely important for transporting substances around the body. Blood, which is mainly water, transports oxygen, carbon dioxide, nutrients, waste products and more from cell to cell.
Lack of water = lower potential for muscle growth.
It’s also important to drink plenty of water, so we can produce enough urine to pee frequently and prevent toxic build up.
- Water protects us
Water keeps your mouth moist and washes away any dirt on your eyes. It also ensures that joints remain lubricated, preventing stiffness.
- Water is used as a chemical reactant
There are many processes that occur in the body and water is involved in all of them. From digestion, gaining access to stored energy in muscles and organs and maintaining our pH level of 7.4.
- Water is used to balance electrolytes
Electrolytes are charged ions, such as Na+ or Cl-, which are vital for maintaining cellular water levels. Electrolytes also transmit information to our brains via nerve impulses. To maintain the electrolyte balances within cells, water flows in and out, so it’s vital we stay have enough to use for this process.
This is a key reason why you should never cut water when stepping on stage or getting ready for a photo shoot.
- Water is used to regulate temperature
Our normal body temperature is 37 degrees Celsius and water regulates our temperature through sweat. Sweat draws heat away from the body and evaporates from our skin – cooling us down.
- Water is required for exercise
Water is required for delivery of oxygen to muscles, which in turn allows the body to work more efficiently whilst under physical activity. We also lose water through sweat when exercising. Up to 2 litres can be lost per hour.
Does ‘one size fit all’ with the amount of water required in a day?
You’ll hear the recommended “eight 8 ounce glasses of water a day” bounded around. That’s about about 1.9 litres of water.
That number is easy to remember and used world-wide, as it supposedly ensures that your metabolism is working at peak efficiency and your body’s functioning optimally.
However, this doesn’t quite cut it for anyone in the physique and fitness world.
Here’s why -
- Exercise.
You sweat when you train, right?
The amount you sweat depends on the activity duration and intensity.
You’ll lose 400-600mls for short bouts of exercise, but this certainly needs to be increased if you sweat a lot, or are exercising for longer and harder. In fact, when you’re training particularly hard, or for long periods of time and sweating a lot, you might even benefit from a sports drink that contains sodium to prevent something called hyponatraemia (low sodium levels in blood). This can be life threatening.
- Environment.
Heat, humidity, altitude and even heated indoor buildings can affect your hydration levels and you will require to ensure you drink more.
- Medical conditions or illness.
Depending on the condition, you may need to alter the amount you drink.
If you’re sick, and have fevers or vomiting and diarrhea you’ll need to increase your fluid levels.
However heart failure or some kinds of kidney, liver or adrenal diseases may require you to limit your fluid intake.
Worried? Then check with your Doc.
Keep on top of your hydration – It Matters, Bro!
Thirst is not an accurate indicator as it is a response to dehydration. When you’re thirsty you’re already dehydrated.
A 2% drop in body water can impair neuromuscular coordination, decrease concentration and slow down thinking.
A 3% drop in body water can result in a reduction of exercise performance up to 25%, and could cause headaches and a dry mouth.
A 10% drop in body water can lead to heat stroke or circulatory collapse. This is the percentage drop that could be fatal.
So hey, even if you’re not too worried about dehydration affecting your gains – you might want to consider it as pretty important for staying alive.
Check your pee!!
Yup!
Hydration status can be assessed by analysing the colour of your urine.
The lighter the urine colour, the more hydrated you are.
The darker the urine colour, the more dehydrated you are.
Ideally, it should be clear or very light yellow with little to no odour.
Tips on how to build more water consumption into your day are:
- Carry a water bottle around with you and fill it up periodically.
- Keep a glass of water by you when at work.
- Keep a glass of water by you when in bed; drink when you wake up first thing.
- Switch some of your soda or coffee beverages to a glass of water.
- Drink small amounts throughout the day
Start today!
You don’t need to be the old-school bodybuilder carrying your gallon jug around everywhere, just make sure you keep topped up on fluids in the gym, and through the rest of the day.