Have you ever thought of going to your gym without your water bottle? Well, here is why you should not do that! We bring you some really interesting and essential facts that you must ponder on. Athletes spend hours to build their muscles in the right way. One thing you must never have come across is that drinking water can help you ease the hard work that you perform to build strong muscles.

Plenty of specialists suggest that water help in developing supersize muscles! We will explore this in great detail in this article.

       1. Maintain Muscle Pump:

American College of Sports Medicine recommends standard intake 600 ml of water before exercise.1 They state that nearly 1200 ml water is required for ideal hydration of a one-hour workout. Good amount of water is essential to maintain blood pressure and proper blood circulation. If sufficient water is not consumed during workouts then the body uses water from the muscles. This causes improper muscle pump and obviously it means you are not making the most of your workout.2

        2. Energy for Workouts:

If the right amount of energy is not supplied to your body during the workout, then you are bound to suffer from post-exercise fatigue and exhaustion. In this case, the body consumes glycogen stored in the muscles in order to utilize energy. This will only affect your muscle growth.3

This can be prevented by consuming ideal amount of water during the workouts.

        3. Improves Muscle Growth:

On the basis of deep research, The Journal of Strength and Conditioning have stated that 1.5% of the dehydration reduces the muscle strength by one rep.4 So, for the technically unsound, we will go deeper in this. With the dip in the rep count, your muscle growth is affected not only in size but also in strength. So, do not forget that more dehydration leads to poor muscle development.

        4. Better Exercise Performance:

Fatigue is a chief concern during workouts. To understand this better, you must know that the key reasons behind fatigue is the less consumption of water. Experts suggest that a cup of water in every 15 minutes during your workout can help you stay sufficiently hydrated.5 This will significantly help you prevent muscle breakdown. Additionally, it will also boost your workout performance significantly.

       5. Prevent Muscle Cramp:

We all have experienced the soring pain caused by muscle cramps and workouts can severely cramp your muscles if you are not careful.

In order to prevent muscle breakdown and cramping, you must drink water and keep yourself sufficiently hydrated. This is because water removes metabolic by-products from the body. If enough water is not consumed, your muscles will gradually get cramped.6

So, it is quite a common recommendation among gym trainers and experts to drink at least 3.5 to 6 litres of water during workouts.7


  1. Convertino VA, Armstrong LE, Coyle EF, Mack GW, Sawka MN, Senay LC Jr, Sherman WM. American college of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 1996;28(1):i-vii.
  2. Schoenfeld, Brad & Contreras, Bret. The Muscle Pump: Potential Mechanisms and Applications for Enhancing Hypertrophic Adaptations. Strength and Conditioning Journal. 2014; 36. 21-25.
  3. Kojima C, Ishibashi A, Tanabe Y, Iwayama K, Kamei A, Takahashi H, Goto K. Muscle Glycogen Content during Endurance Training under Low Energy Availability. Med Sci Sports Exerc. 2020;52(1):187-195.
  4. Schoffstall JE, Branch JD, Leutholtz BC, Swain DE. Effects of dehydration and rehydration on the one-repetition maximum bench press of weight-trained males. J Strength Cond Res. 2001;15(1):102-8. 
  5. Da Ponte A, Giovanelli N, Nigris D, Lazzer S. Effects of hydrogen rich water on prolonged intermittent exercise. J Sports Med Phys Fitness. 2018;58(5):612-621.
  6. Maughan RJ, Shirreffs SM. Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports Med. 2019;49(Suppl 2):115-124.
  7. Carlton, Andrew & Orr, Robin. The effects of fluid loss on physical performance: A critical review. Journal of Sport and Health Science.2015; 4(4) 357-363.