Why hydration is key to maintaining muscle mass

While lifting weights and consuming enough protein is key to gaining and maintaining muscle mass, there is more to the equation. We also need to make sure we eat enough calories, consume everything macronutrients and get enough sleep. In addition, there is a surprising habit that everyone from elite athletes to active individuals can neglect when it comes to maintaining muscle mass. The good news is that it’s very simple to implement once you know what it is. Below, we reveal habit no. 1 you should start doing to maintain muscle mass.

Habit #1 for muscle maintenance

The #1 surprising habit you should start prioritizing to maintain muscle is staying properly hydrated. Yes, that means drinking enough water every day. (Not just reaching for your water cup when you’re thirsty or before you hit the gym.)

Believe it or not, most Americans—roughly 75%—are chronically dehydrated every day. And hydration is important for many bodily processes. To understand why hydration is essential for maintaining muscle mass, we spoke with two sports nutritionists, Amy Goodson, MS, RD, CSSD, LD, and Kelly Jones, MS, RD, CSSD. They explain how proper hydration is essential for optimal body function and muscle health.

How does staying hydrated help maintain muscle mass?

Water works behind the scenes in countless ways, keeping our bodies functioning optimally. “Water is essential for cellular processes, including protein synthesis, which is vital for muscle repair and growth,” says Goodson. She explains, “When you’re dehydrated, these processes can be impaired, impeding muscle recovery and growth.”

So even that killer workout you did yesterday won’t translate into muscle gains if you’re not properly hydrated afterward. Goodson also emphasizes water’s role as a nutrient carrier, moving essential nutrients throughout the body, which also affects our muscles. She said, “Water facilitates the transport of nutrients, such as amino acids and glucose, into muscle cells. Without adequate hydration, the delivery of nutrients to the muscles can be compromised, affecting their growth and repair.”

Dehydration not only affects muscle repair and rebuilding, but it also inhibits the delivery of recovery nutrients (like protein and carbohydrates) to reach your muscles and initiate muscle recovery.

Water also affects the movement and contraction of your muscles. Goodson says, “Water plays a key role in maintaining electrolyte balance, which is necessary for proper muscle contractions during exercise. Dehydration can lead to muscle cramps and reduced performance.” And no athlete wants to experience muscle cramps or decreased performance, especially during their big game or competition.

Jones explains, “Just a 2% loss of body fluids can reduce endurance capacity and energy metabolism.” For example, a 2% loss translates to roughly 3 pounds of fluid for someone who weighs 150 pounds, which may not seem like a lot, but it can hinder how long you can run, swim, or bike. muscle, which is essential for sustained activity, also says that slightly higher fluid losses can also affect strength, intensity and even mental acuity, which can hinder your ability to build and maintain muscle mass .

Tips for staying properly hydrated

Jones and Goodson recommend following these steps to stay hydrated and help you maintain your muscle mass as you age:

• Moisturize throughout the day: Start your day hydrated by drinking a glass of water as soon as you wake up, to rehydrate after you sleep.
• Set water break reminder alarms: “Having liquid goals or setting reminders with liquid apps can be helpful for some people who are easily distracted by their work or to-do list, and therefore end up in a liquid deficit by the time they realize they are thirsty,” says Jones.
• Carry a water bottle with you wherever you go: Make it a habit to carry a water bottle with you everywhere you go to stay on top of your hydration goals.
• Find out how much water you need: A quick and easy way Goodson recommends is to take your body weight in kilograms and divide it in half. “Then drink plenty of fluids for overall hydration.” On days when you are physically active, make sure to replace the fluid you lost as well. Replace every pound lost during physical activity with 16 to 24 fluid ounces.
• Hydrate before, during and after exercise: Goodson recommends hydrating with at least 16 to 20 ounces of fluid before exercise, 5 to 10 ounces every 20 minutes during activity, and at least 16 ounces for every pound lost during exercise after exercise.
• Water is best, but don’t forget about other options too: “Water is important, but flavored waters, milk, smoothies, sports drinks all contribute to overall hydration,” says Goodson. Water-rich foods, such as watermelon, oranges, cucumbers, and celery, can also count toward your total fluid intake and help keep your muscles well-hydrated.
• Your urine can tell you a lot about how hydrated you are: Goodson explains, “Clear to pale yellow urine generally indicates adequate hydration, while darker urine may signal dehydration.” Poor production or not urinating every 3 to 4 hours are two other signals that it’s time to rehydrate.

After all

Staying adequately hydrated is an essential component of maintaining muscle mass. Make it a habit to carry a water bottle with you, setting water reminders and including water-rich foods and drinks such as milk, electrolyte drinks and juices in your diet. Additionally, focusing on eating enough calories, consuming all macronutrients, getting enough sleep, and engaging in regular exercise are all crucial to maintaining and building muscle mass.