In this post you will find out the importance of water and how it acts in the process of gaining muscle mass and helps you lose weight. Our muscle is made out of approximately 76% of water. When your body is hydrated your metabolism accelerates and you burn more calories.
Hydrating Improves Weight Loss
A recent research, conducted by Berlin’s Franz-Volhard Clinical Research Center (Germany), made the relationship between hydration and weight loss clear. The research followed 14 volunteers, all healthy and with ideal weight. The researchers estimated that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds. They noted that up to 40% of the increase in calorie burning is caused by the body’s attempt to heat the ingested water.
Another study led by the American university Virginia Tech concluded that by drinking water up until 30 minutes before you eat, you can lose more weight than if you don’t.
This research, published on the Journal of the American Dietetic Association, has proved that people who drank water before the meal ate 75 fewer calories on average. By doing this before two meals during the day, in one year you can lose up to six pounds. An increased metabolism was also evident in the study.
When you are thirsty, take the advantage and drink water.
Gain Muscle Mass
Recent research with athletes established that a good hydration helps significantly in optimizing strength, performance, and recovery for the muscle.
When you’re well hydrated, the hormones are distributed to their receivers in an optimal manner, so they bind to receptors and fulfil their role. When there is a failure in hydration that connection does not occur efficiently and so the hormone can not fulfill its function.
In addition, all of our cells, including the cells of muscle fibers, contain water, so when the cell is well hydrated, the receivers that are sitting on the surface of the cell become more efficient, allowing maximum hormone interaction.
It has been proven that the hydration can actually increase hormonal responsiveness of the body, after the exercise stimulus. Hydration allows the hormones circulate in the body more effectively.
Another issue is that the less hydrated your body is the more hormones will be released (cortisol, aldosterone), you will retain fluid in your body that cause bloating.
Therefore, keep in mind that a proper hydration has a fundamental importance for the hormonal action and the muscular health.
Tips To Help You Drink Water
Doctors and nutritionists recommend a daily intake of 1.5 to 2 litres of water. However, if you are a practitioner of bodybuilding or cross fit, or a runner or cycler the consumption of 3 liters of water a day is recommended.
If drinking water is not in your routine or if you forget to drink, here are some tips that can help you:
- a bottle of water should be always with you you so that you will not forget it.
- drink a glass of water after every time when you go to the bathroom to rehydrate yourself. By creating this habit will you associate that with the need of water for your body as if it was a medicine.