This is a question I received from a blog reader which I have answered on the site for the benefit of all. Question: I have often seen it recommended that bodybuilders should drink a lot of water. Is it really necessary to drink several liters of water a day in addition to other fluids, even when you are not thirsty? How much water would you recommend drinking if you want to build muscle?
Water is the most essential nutrient that the body needs, yet humans unfortunately do not have a highly developed sense of when they are dehydrated. In addition the thirst reflex is easily quenched long before complete re hydration has occurred. Other fluids may quench the thirst reflex, but this does not mean that your body is being re hydrated effectively.
The more muscle mass a person has the more water their body can hold. You body is made up of around 70% water and your muscle tissue can hold up to 75% water, hence the importance for drinking water for bodybuilders or anyone who is gaining mass.
Drinking other liquids simply have less water than water itself, and in fact many of them act as diuretics, effectively dehydrating you. And the body cannot adapt to being dehydrated. Water is an essential nutrient because it performs many functions in the body, including being a major component of blood and of the fluids which act to lubricate your joints making you less likely to sustain an injury from training.
If the body is not able to get enough water you will suffer for it in some way. Chronic “mild” dehydration can lead to skin and hair problems, urinary tract and excretory tract problems, and decreased energy levels. Short term dehydration can reduce your stamina in the gym. Just imagine how that could effect your training intensity!
How much water is necessary for building muscle?
I recommend that you drink enough water so that you have five clear urinations per day. On days when you train, you should drink enough water post workout to have a minimum of two clear urinations prior to going to sleep. Of course if you train in the morning you should drink enough water to get the full five or more clear urinations over the course of the day.
During your training you should consume half a cup of water every 15 minutes. If you have not been drinking this much water, you will no doubt find doing so to be a nuisance at first, but within a couple of weeks your body will convince you that you had been dehydrated before.
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