Drinking water for health & muscle

[natedogg]

Found this on another forum and thought I should post it here.

Drinking water for health, building muscle and benefits of drinking water

Drinking water for health and building muscle is essential. Water is often overlooked and it's importance cannot be overstated. Water is the most important nutrient in our body.



The health benefits of water are just too numerous to go without mention. Drinking water for 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.

The importance of drinking water for health and building muscle cannot be overstated. Without enough water and other fluids, you'll die within the week.

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.

Drinking water for health 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.


Drinking water for health- 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 weight lifting 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.


Drinking water for health- how much water do you need


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.


Drinking water for health- beware of the warning signs of dehydration


-Sore throat, dry cough, and a hoarse voice are all signs of dehydration



-Check your urine. Should be odorless and relatively clear. If it's golden or deep color with a strong odor, you're dehydrated and you need more water



-A burning sensation in your stomach can be a sign of dehydration



-Muscle cramps may also be a sign of dehydration



-Fatigue



-Headache



-Dry skin



-Cold feet and hands



Drinking water for health- best sources of water



Drinking water for health and building muscle 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 , 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.

Drinking water for health- 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.

Drinking water for health-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.


Drinking water for health-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.


Drinking water for health-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.

The benefits of drinking water for health and building muscle are just too numerous to point out.

 

[natedogg]

The Importance Of Water

Here's another.

Find out exactly what you need!

Water is a fundamental part of our lives. It is easy to forget how completely we depend on it. Human survival is dependent on water - water has been ranked by experts as second only to oxygen as essential for life. The water you drink literally becomes you! Since such a large percentage of our bodies is water, water must obviously figure heavily in how our bodies function. We need lots of fresh water to stay healthy. Aside from aiding in digestion and absorption of food, water regulates body temperature, carries nutrients and oxygen to cells, and removes toxins and other wastes. This "body water" also cushions joints and protects tissues and organs, including the spinal cord, from shock and damage. Conversely, lack of water (Dehydration) can be the cause of many ailments.

Water and Weight loss

Among it's other benefits, water plays a major part in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat, it may possibly be one of the most significant factors in losing weight.

Drinking more water helps to reduce water retention by stimulating your kidneys. Studies have recommended that if you are overweight according to average height and weight comparison charts, you should add one glass of water to your daily requirement (of eight glasses) for every 25 pounds over your recommended weight.

Dehydration leads to excess body fat, poor muscle tone & size, decreased digestive efficiency & organ function, increased toxicity, joint & muscle soreness, & water retention. Water works to keep muscles and skin toned.

Digestive Systems

The digestion of solid foods depends on the presence of copious amounts of water. Constipation is a frequent symptom of dehydration. Increased water, along with increased fiber, will usually totally eliminate a problem. Pain from ulcers and heartburn all decrease with increased water intake. Water eliminates toxins and water from the body.

Water Loss

Adults lose nearly 6 pints (12 cups) of water every day. We lose 1/2 cup to 1 cup a day from the soles of our feet. Another 2 to 4 cups is lost from breathing. Perspiration accounts for another 2 cups. Another 3 pints (6 cups) are lost in urine.

Water Retention

If you're not drinking sufficient water, your body starts retaining water to compensate for this shortage. To eliminate fluid retention, drink more water, not less. If you don't drink enough water to maintain your body's fluid balance, you can impair every aspect of your body's physiological function.

Joints


Water lubricates our joints. The cartilage tissues found at the ends of long bones and between the vertebrae of the spine hold a lot of water, which serves as a lubricant during the movement of the joint. Joint pain frequently decreases with increased water intake and flexing exercises to bring more circulation to the joints.

Back

75% of the upper body weight is supported by the water volume that is stored in the spinal disc core. 25% is supported by the fibrous materials around the disc. Back pain is frequently alleviated with hydration.

How much water should you drink?

A non active person needs a half ounce of water per pound of body weight per day. That is ten 8 ounce glasses a day if your weight is 160 pounds. For every 25 pounds you exceed you ideal weight, increase it by one 8 ounce glass. An active, athletic person needs 2/3 ounce per pound which is 13-14 8 ounce glasses a day if you're 160 pounds. The more you exercise the more water you need. Spread out your water intake throughout the day. Do not drink more than 4 glasses within any given hour. After a few weeks your bladder calms down and you will urinate less frequently, but in larger amounts.