12 Reason why Water is important for health and fitness

drinking water benefit


Important of water in Health and fitness


Hydration for the human body: Ideal person vs workout person


Water required for idle person body

Water required =(total body weight/30) ltrs

And for workout person=( total body weight/30+half hour workout required 0.350)ltrs.

Drinking Water to Build Muscle and Lose Fat

drinking water benefits


There are many substances required for the human body in that Water is an important constituent,  which is 60% of the human body (adult)weight. According to H.H Mitchell, Journal of biological chemistry 158, the brain and heart are composed of 73% water, and lungs are about 83%  water, and the skin has 64% water, muscles and kidneys are79%, and even the bones are watery 31%. Keeping hydrated is important for health and well-being, but many people do not consume enough fluids each day.


What is water constituents and properties

Water, a substance composed of the chemical elements hydrogen and oxygen and existing in gaseous, liquid, and solid states. It is one of the richest and essential compounds. A tasteless and odorless liquid at room temperature, it has the important ability to dissolve many other substances. Around 60% of the body is made up of water, and around 71% of the planet’s surface is covered by water.

Drinking-Water to Build Muscle and Lose Fat.

It’s important that the human body consumes daily average 2.5leters water per day, and full fill the body requirement. but its change according to body weight, age, sex and amount of fat available in your body.

It’s a common misconception that you can actually shed fat through sweat! Some uninformed people think that sweat actually contains fat, and the more you sweat, the faster you drop those stubborn pounds.

Let’s get one thing straight: The body isn’t losing fat when you perspire—it’s actually losing water, an important component in the muscle-building and toning process.

But don’t get us wrong: Water doesn’t just wash away stubborn fat and replace it with muscle. That’s not how it works, but proper hydration does help your fitness goals, and it is extremely important for overall health!

Why Is Proper Hydration Important?

First off, it’s important to note that water helps in the entire exercise process by normalizing core temperature. When muscles begin burning through the body’s energy storage (fat) during physical activity, the body tries to keep its standard temperature by sweating out its water deposits.  

However, water is also an essential element in keeping blood volume to optimal levels to help distribute energy-generating molecules throughout your muscle cells. So when the body feels like it no longer has enough supply to maintain these processes simultaneously, you may start to feel thirsty. These are the first signs of dehydration.

The benefit of water in the human body

1. It lubricates the joints.

In joints and the disks of the spine, contains around 80 percent of water. Long-term dehydration can increase the chance of joints pain and shock-absorbing ability.



2. It forms saliva in the body.

Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.

3. It delivers oxygen throughout the body.

Blood has more than 90 percent water, and blood carries oxygen to different parts of the body.


4. It helps to grow skin health and beauty.

With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

5. Its cushions the brain, spinal cord, and other sensitive tissues.


Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Long dehydration can lead to problems with thinking and reasoning.

6. Water regulates body temperature.


Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates and cools down body temperature, during workout muscles get stress, tension and pumped which cause temperature goes high. High temp comes out as sweat.

7. The digestive system improves.


Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.


8. Water flushes out body waste.


Water is the most important need in the processes of flushing out body west in the form of sweating and urine.


9. It helps maintain blood pressure.


A lack of water in our body can cause blood to become thicker which increasing blood pressure. If the blood becomes thicker you cant do pumping muscles at the ultimate label.

10. Minerals and nutrients are accessible.


Minerals and nutrients are easily dissolved in water, through water it can reach smoothly in our muscles.

11. Prevents kidney damage.


The kidneys are working as regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.

12. Boosts performance during work out.


Dehydration during exercise may reduce your performance because overheating and sweating body, difficult in pumping blood through the blood vessels.

13. It helps to Weight loss.


Water may also help with weight loss if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.

What Happens When a Person Is Dehydrated?


First, the body’s core temperature will increase. Several studies have shown that excess body heat triggers amine responses. Amines are organic compounds that primarily comprise proteins, the building blocks of muscles. In turn, these processes break down glycogen, a form of storing the energy in the body. This means there is less energy for powering through a bodybuilding session because the muscles are already starved of energy at the molecular level.


How Do You Know When You Are Dehydrated?

Some signs of dehydration include lack of urine and shade yellow color of urine, dry mouth, cracked lips, headache, confusion, dizziness, and lightheadedness. However, it is important to remember not to wait for these symptoms to show before rehydration. Weightlifters, bodybuilders, marathoner, and all athletes should replace the body water they lose through exercise as soon as possible.


How to be hydrated all time

drinking water


1. Drink Water When you feel Thirsty any time.

2. Drink 250 ml water immediately after wake up in the morning.

3. Set a drinking schedule according to your working hour and during the workout in gym.

4. Drink a cup of water at the beginning of a training day to jump-start the body’s metabolism.

5. Drink a cup of water before going to bed to lessen the effects of dehydration after an eight-hour sleep.

6. Drink a cup of water after 15 minutes of exercise, or when you feel parched.

7. Drink at least 2 to 3 cups of water within two hours after your workout. That way, your body has enough fluids to use for chemical reactions linked to muscle repair.

8. Check your urine color, and aim to it till clear.

9. Adding flavor, some people have trouble drinking plain water because it’s too bland.

10. Eat food that has high content of fluids.


Key point takeaway


It goes without saying that hydration is extremely important for the body! The average human being can’t live any longer than three days without water and you’re never going to see any gains in the gym if you’re not properly hydrated. High muscle mass can only be achieved if your body is performing well. And it won’t perform well if the fluids it loses in workouts are not constantly replaced. Remember to stay hydrated; not just for bodybuilding purposes, but for your overall health.

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