Role of Proper Hydration When Muscle Building

An image of a man with big muscles in a gym. He is sitting on a workout bench and is taking a big drink from his 26oz Ice Shaker.

When it comes to muscle building, staying hydrated is extremely important. In this article, we will go over ways to stay properly hydrated, how to know when you're dehydrated, and why proper hydration is so important.

How to Stay Properly Hydrated When Muscle Building

To stay properly hydrated when muscle building, it's important to drink enough water throughout the day. A general guideline is to drink at least 8 cups of water (64 ounces) per day, but this can vary depending on your individual needs and level of physical activity. It is also a good idea to drink water before, during, and after workouts. Additionally, you can stay hydrated by consuming electrolyte-rich sports drinks or adding a pinch of salt to your water. 

To help you keep track of your water intake when muscle building, consider investing in an insulated half gallon (64oz.) jug. Ice Shaker's Half Gallon Jug is made from stainless steel with double wall vacuum insulation that's guaranteed to keep your ice water cold for 60+ hours! If you're looking for something a little smaller, check out the 26oz. Ice Shaker, which can be used for water, protein shakes, and fruit-infused water!


An infographic of the 26oz. Ice Shaker. Features include stainless steel double wall vacuum insulated, Twist-off agitator, a carry handle, and much more
You can also eat foods with a high-water content, such as fruits and vegetables. To monitor your hydration levels, you can check the color of your urine, which should be pale yellow if you are adequately hydrated. If your urine is dark yellow or amber, it's a sign that you need to drink more water.

How to Know if You're Dehydrated

There are several signs and symptoms to look for when you're dehydrated. These include:

  1. Thirst
  2. Dry Mouth & Throat
  3. Dark-Colored Urine
  4. Fatigue
  5. Dizziness
  6. Headaches
  7. Dry Skin
  8. Constipation
  9. Muscle Cramps

It's important to note that some of these symptoms can also be caused by other factors, so it's always a good idea to check with a medical professional if you're experiencing any of these symptoms on a regular basis.

Importance of Proper Hydration When Muscle Building

Proper hydration is extremely important when muscle building. Adequate hydration is necessary for several physiological functions related to muscle building, including:

  1. Muscle Recovery - Dehydration can impede muscle recovery after exercise, which can slow down muscle growth.
  2. Protein Synthesis - Adequate hydration is necessary for the proper synthesis of protein, which is essential for muscle growth. 
  3. Joint Lubrication - Water is necessary for the production of synovial fluid, which lubricates the joints and tendons, helping to reduce the risk of injury.
  4. Temperature Regulation - Water is necessary for the body's temperature regulation system, which can help to prevent overheating during exercise.
  5. Energy Production - Adequate hydration is necessary for the production of energy, which is needed for exercise.
  6. Detoxification - Adequate hydration helps the body flush out toxins and waste products through urine and sweat.
  7. Appetite Control - Proper hydration can help control your appetite, which can be beneficial for those trying to maintain a calorie-controlled diet while muscle building.
In summary, staying properly hydrated is crucial when muscle building as it helps with muscle recovery, protein synthesis, joint lubrication, temperature regulation, energy production, detoxification, and appetite control.

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