How Important Is Drinking Water To Your Muscle Building Efforts?

Water is often overlooked and it’s importance cannot be overstated. Water is the most important nutrient in our body.

See our water consumption calculator here.

The health benefits of water are just too numerous to go without mention. Drinking water for general good health and especially for our purpose, building muscle is a very important topic and shouldn’t be neglected.

Water is the most critical nutrient for health, growth, and development. Water is also the most abundant nutrient in the body, not to mention the most important.

Although water does not provide energy in the same way carbohydrates and fat do, it plays a very important role in energy transformation.

Water is the medium in which all energy reactions take place. Therefore, you need to drink a lot of water for health, stamina, fuel, and building muscle.

Water is an important aspect of building muscle. Why? Water is everywhere in your body, sort of like a river flowing through your arteries, veins, and capillaries carrying nutrients to your cells and transporting waste out of the body.

Water basically fills every space in your body and helps form the structures of protein and glycogen.

For more information on the health benefits of drinking water, click here.

Muscle and water

In order to move muscle, you need water. Muscle is considered an active tissue and water is found in the highest concentrations in active tissue.

If your body is dehydrated, chances are you’re not going to have a very productive weight lifting session. Why? Your muscles are deprived of electrolytes.

Muscles are controlled by nerves.

The electrical stimulation of nerves and contraction of muscles are the result of the exchange of electrolyte minerals dissolved in water.

It’s essential that you drink water for health and building muscle. Without enough water, your muscles are not getting enough electrolytes. Muscle strength and control are weakened. If you want to build muscle, than you must keep your body well hydrated.

Water also helps out with the lubrication of your joints. Water is an ingredient in the makeup of the synovial fluid, which is the lubricating fluid between your joints.

If your diet is lacking in water, even for a brief period, less fluid is available to protect these areas.

As you add more weight and stress to your body, the demands from weight lifting on the joints will increase. Adequate protective fluid is essential for optimum performance and to give longer life to your joints. Believe me, once your joints go, its never the same.

How much water do you need

See our water consumption calculator here.

You need a minimum 8 to 12 cups of water per day and even more to replace the fluid you lose during exercise. Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise.

If you are working out in a mild climate, you are probably losing about 4 to 8 cups of water through perspiration.

If you are working out in a hot climate, you can easily lose a lot more and therefore, dehydrate very quickly. If you don’t replenish your fluid loss during exercise, you will tire very quickly and your performance will be poor.

If you don’t replenish after exercise, your performance on the following days will suffer.

Beware of the warning signs of dehydration. For more information about the symptoms of dehydration, please click here.

Best sources of water

The best sources of water must come from clean sources. The easiest way to get water is right from your faucet. But reports of contaminated tap water are of concern to many people, including me.

The water in some areas contains contaminants such as chlorine, pesticides, lead, fluoride, mercury, viruses and other harmful substances.

A good move is to buy a water purifier, which filters lead and other contaminants from tap water. Some filters attach right onto the tap and others can be installed as part of an entire water system.

There are other systems such as reverse osmosis drinking water systems that you may want to investigate for better quality of drinking water. Regardless of what type water you drink for health, be sure to drink 8 to 12 cups or more fluids you need daily to stay well hydrated.

Water schedule

You need to drink water for health at regular intervals regardless if your thirsty or not. Keeping well hydrated is a must if you want to build muscle.

Drinking water for health and building muscle is just too important and the benefits cannot be overstated.

Drink at least two cups of water upon awaking. Your body is in a dehydrated state after a long sleep and needs water. To ensure that you are getting enough fluids throughout the day, drink 8 to 12 cups of water throughout the day.

Before exercise

Drink at least 2 cups of water two to three hours before exercise and 1 cup of water immediately before exercise. In very hot or cold temperatures, you will need even more water, usually 2 cups immediately before exercise.

During exercise

Drink one cup of water for every 15 minutes of exercise and more in extreme temperatures. Make regular water breaks a part of your training.

After exercise

Drink 2 to 3 cups of water within two hours after exercise. Continue to drink and additional 30 to 50 percent more fluid for the next 3 to 4 hours.

It is very important that drink water for health and that you keep your body well hydrated. Even a small, temporary shortage of water can impair your body’s functions. If your muscles become dehydrated by only a small fraction, you lose a certain amount of contractile strength and speed.

Water balance is a very important aspect for building muscle and the maintenance of good health.

Good luck and all the best,


Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of, a successful fitness website that has been around for more than 15 years.