The question is - I have seen it and heard it over the net and in the gym that it is recommended to drink several liters of water daily to help gain weight and build muscle. Is it really that important to drink so much water as well as and in addition to other fluids, even if you're not even thirsty? Is it really recommended, what is your opinion on it?



Answer - Yes it is recommended! Water is the most important nutrient your body needs. It is recommended even if you're not trying to gain muscle and weight. We humans struggle to realize at what point they become a little dehydrated. To add to this, the thirst quench is achieved long before full rehydration has occurred. Other fluids may quench your thirst but this doesn't mean that your bodies rehydrated. Fluids have different amounts of water contained in them and some of them in fact have diuretics in them which in actual fact dehydrate you further.

The body cannot build muscles and run efficiently if it dehydrated, it just can't. Water has several functions in the body and most notably with reference to building muscles is the fact that it is a major component of blood and of the fluids in the muscles and joints. If the body does not have a sufficient supply of water it will suffer in some form. Even slight dehydration can have disastrous effects on your energy levels in the gym and can reduce your strength and stamina.

I personally (Speaking from years of experience) would drink 2 liters of water a day, and if it's a training day it can sometimes be even more. During your workout you should be drinking water throughout, half a cup every 15 minutes would be ideal. If you're not doing this now, start. It may seem a little tedious and nuisance at first but within a few weeks you will really notice the difference in your workouts.

Overall, water is an essential element of everyday life and especially when you're trying to build muscle. A lot of medical professionals consider water to be the most important sports nutrient you can have, and I agree completely.

Some other benefits of having water are:

1. 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.

2. 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.

3. 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.