It’s so simple, yet so often ignored. Water. The stuff of life. About 70% of the earth is covered in it, the same as the amount found in your body. Water is needed for every single metabolic process, including protein synthesis.

So if your training intensity is high, one of the simplest things you can do for your body is to drink more water.

PROTEIN SYNTHESIS

The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes.

Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.

1. YOU AREN’T GETTING ENOUGH

Soda and coffees don’t count. In fact, though they are liquid beverages, the caffeine in both can increase fluid loss through diuresis. When this happens, the body begins storing water (see #4). Conventional wisdom tells you 6-8 glasses of water is enough per day. Since you’re training for an unconventional physique, you need more. Aim for at least a half-gallon to a gallon per day, depending on your level of conditioning.

2. WATER CLEARS OUT TOXINS

Water flushes out toxins and other metabolic waste products from the body. Water is especially important when following a “high protein” diet, as it helps remove excess nitrogen, urea (a toxic substance), and ketones. If you’re eating big to gain weight, then you need even more water to help your kidneys do their work.

3. WATER HELPS METABOLIZE FAT

Without enough water, the kidneys can’t function properly. When this happens, some of the load is transferred to the liver. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys’ work, it burns less fat. In addition, water can actually reduce feelings of hunger.

4. WATER REDUCES FLUID RETENTION

Contrary to popular belief, drinking water can actually help you shed excess water weight. When water is in short supply, the body, thinking there’s a shortage, begins hoarding it. This water is stored in extracellular spaces. In other words, your skin starts looking soft and puffy.

5. WATER KEEPS YOU REGULAR

Too little water and your body steals it from organs such as the colon. When this happens, you experience constipation. Plus, water allows you to digest your meals efficiently. This is especially true when you’re consuming over 4,000 calories a day.

6. WATER HELPS INDIVIDUALS WHO GET TOO MUCH SALT

If water retention is a chronic problem, it may be because there’s too much salt in the diet. The higher the sodium intake, the more the body tries to retain water (to dilute its concentration). Either reduce salt intake or drink more water.

7. WATER HELPS YOUR SUPPLEMENTS WORK BETTER

Supplements like creatine work in part because it pulls water in muscle cells, thereby creating an anabolic environment needed for growth. For this to work properly, you need plenty of water. Plus, if you’re training hard, then you need a basic mega-vitamin. Many vitamins are water-soluble, and water unlocks the power of those vitamins.

Questions for your doctor

  • I don’t like water. What’s the next best thing to keep me hydrated?
  • Are there foods I can add to water to make it taste better?
  • What if I can’t consume as many fluids as doctors recommend?
  • What does it mean if I drink a lot of fluids but don’t urinate often?
  • How does drinking alcohol affect hydration?

Resources

Centers for Disease Control and Prevention: Water & Nutrition

National Institutes of Health, MedlinePlus: Dehydration