Water Is A Major Factor In Muscle Growth And Strength
Author: Dean Rouseberg
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
Nearly 60% of the human body is water. In case of insufficient intake, the water balance is disturbed, from which muscles and joints suffer greatly.
The body is composed mainly of protein and water , with 55-60% of body weight represented by water. At a weight of 85 kg, 55 kg correspond to the water content in molecules, protein structures, cells, tissues and organs.
When the water balance in the body is disturbed, there are very negative consequences : a drop of only 2% below the norm is called dehydration, it begins with fatigue, redness and disorders of thermoregulation - any violation of body temperature in turn disturbs the metabolic balance ; at a loss of 3%, muscle endurance decreases significantly, at 4-6% muscle strength decreases , tremors and cramps may occur . With loss of more than 6% of body water, severe cramps , exhaustion , disorientation , coma occur., a fatal outcome for the body is possible.
The amount of water to be taken varies according to latitude, but as a rule, the body needs 1 liter of water for every 1000 calories consumed. Under normal conditions without strenuous physical activity, about 2,000 cal are consumed per day, but during intense and strenuous training, this amount increases to 2,500 and even 3,000 cal.
Water is not only needed for muscle growth, it is also used to produce synovial fluid - a viscous, whitish fluid that fills the spaces between joints in the body. Its function is to reduce the friction between joint surfaces and to absorb part of the mechanical stress to which the joints are subjected during movement and loading. If you do not drink enough water to produce synovial fluid, the likelihood of pain , inflammation , abrasions , tears and other joint damage increases dramatically .
It is important for a good metabolism that at least 20% of water intake comes from food, or there is a risk of loss of electrolytes and minerals from the body, which also hinders normal muscle growth and development. This can be avoided by consuming fresh fruits and vegetables daily.
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