How much water to drink during training?

A man consists of water by 60%, and his muscles by 75-80%. Water is very important for maintaining normal human life, and it is also necessary for the development of muscle growth processes. The main source of energy in training is glycogen, which is 75% water. Its deficiency will dramatically reduce the absorption of protein and carbohydrates, and this will halt the growth of muscles. As you can see, water is very important in bodybuilding, without sufficient fluid, the athlete is doomed to failure.

It is very important to maintain the water balance in athletes of any direction. Since water is contained in the tissues of the human body, the reimbursement of its reserves is very important for all the processes of the body during training. Studies show that periodic intake of fluid during and after classes is a prerequisite for the athlete's high performance. In bodybuilding, the intake of water is very important for the growth of muscle mass, not without reason professionals

General rules for water intake in bodybuilding:

• You should always have clean water at your fingertips, it is best to always take liquid in a bottle with you and carry it to your workout, robot, rest.

• During intensive training, it is recommended to take 70-150 g of water every 15 minutes.

• During the day, it is better to drink as much water as needed - listen to your body. Do not increase the amount of water consumed artificially, excess fluid also adversely affects health, as well as a lack, so it is important to find a golden mean here.

• Cook food on clean filtered water.

• Use a liquid that has room temperature or a little chilled, in winter you can drink warm or even hot water.

• Take only quality water, do not skimp on your health.

• Consider that taking food supplements (such as creatine, for example) increases the body's need for water.

When calculating the maximum allowable amount of fluid, it is recommended to use the formula - divide your weight by two and divide the resulting number by 10. For example, your weight is 80 kg, 80/2 = 40, 40/10 = 4, that is, if you weigh 80 kg you should not consume more than 4 liters of water. When calculating the minimum amount of water in bodybuilding, use this formula - divide your weight by 30, for example, if your weight is 80kg, then 80/30 = 2.66, that is, you must drink at least 2.66 liters of water per day if you are doing bodybuilding.

Water is very important for burning fat, any diet should be accompanied by heavy fluid intake. It cleanses the body of toxins and improves the effectiveness of any diet. A glass of water can suppress the appetite and will not bring you any calories, which is very important during the drying period. A fluid is also needed by a person to lubricate joints.

What kind of water to drink?

What water to drink Water in bodybuilding is a very important component for the successful achievement of sports results, so do not use water from the tap, this liquid contains a lot of organic and inorganic impurities of zinc, lead, potassium, etc. These elements interfere with the biochemical processes that occur in the muscle tissues, and in no way contribute to muscle growth. Part of the problem with harmful elements is solved by boiling and settling, but the best option is filtered water. You can install the filter at home, but as a rule, these home filters are not very high quality, so it is recommended to buy filtered bottled liquid (as do many professional athletes). Industrial filters better purify water, and it will be more useful.