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Unlocking Peak Performance: Hydration's Vital Role in Bodybuilding

Published : Jun 03, 2020 5 mins read Updated On : Mar 20, 2024

Hydration is the key, whether you are a serious athlete or just a bodybuilder out of passion. Effective Hydration for bodybuilding includes the consumption of not only water but more essential nutrients and antioxidants to support and absorb the same. Hydration ensures your body’s temperature is maintained and your joints are lubricated. This helps to transport the nutrients to reach the entire body, which helps you to stay healthy and energized.

Failing to hydrate can lead to lowered performance. You may feel tired, dizziness, or other severe symptoms. Here’s all you need to know about the importance of hydration for bodybuilders.

The Importance Of Proper Hydration for Bodybuilders 

Role Of Hydration in Bodybuilding

• Maintains Muscle Pump

When you exercise the muscles undergo contractions and during these contractions, water is driven from the blood into your muscles and makes them swell. If you are not hydrated well your body will find it difficult to maintain blood pressure and circulation while working out. Hence, drinking water for muscle gain. (1)

• Hydration Speeds Up Recovery

Dehydration can lead to sore muscles, which is one of the greatest blockages for your workout session. It can make it difficult for you to stay consistent while training. Hence this can lead to a longer duration of recovery. Hence hydration is important to speed up recovery, detoxification, and maintain proper functioning of muscles. A well-hydrated body also helps to increase your stamina and endurance.

• Energy For Workout

To get the stamina and energy for the workout your body needs glycogen, as it gets depleted faster, and this hinders the functioning of your nervous system. Your body needs a lot of fluid to stay energetic while doing intense exercise. Drinking water or sports drinks is essential to prevent muscle loss. Proper hydration increases energy for intense training and prevents fatigue and exhaustion after exercise.

• Improves Muscle Growth

A rise in load on your body gives you muscle growth, but if your body isn’t properly hydrated, then your muscle growth will be affected at its worst. Dehydration can cause loss of energy and fluids in your body which will make it tough for you to lift weight and gain muscle growth. Hydration and muscle growth are deeply connected so the balance must be maintained. (2)

• Prevents Muscle Breakdown

At an early stage of bodybuilding, avoiding muscle breakdown is very crucial. Well-hydrated muscle cells prevent muscle breakdown after an intense workout session. Lower hydration levels in your body can lead to shrinkage of cells and protein breakdown. Just by drinking water or hydration-based supplements in adequate amounts, you can keep your cells swell and reduce protein breakdown. This will lead to better muscle growth. (3)

Other Reasons to Increase Water Intake

• Dieting or fasting
• Large food intake
• Increasing intake of vitamins and minerals.
• Increased sodium consumption; water intake

How Much Water is Enough?

The recommended daily water intake for the average, fairly inactive person is 8-to-12 cups, but this is insufficient for bodybuilders and active individuals. They require more to replace fluids lost during exercise, which can be around 4 cups per hour, or up to 2 liters in a mild climate and even a gallon or more in a hot climate. Bodybuilders, in particular, need extra water to support the metabolism of additional food and supplements.

How Much Water is Lost During Normal Body Functioning?

• Half a liter through respiration (average)
• Half a liter through invisible perspiration (more if sweat is visible)
• 1.42 liters through elimination

Key Points to Remember for Bodybuilders and Athletes

• It's crucial to hydrate before, during, and right after exercising. Failure to replenish lost fluids during exercise can lead to fatigue, cramping, and suboptimal performance. Staying adequately hydrated is essential for peak performance.

• It's essential to hydrate promptly after exercising. Failure to replenish post-exercise can impact your performance in the subsequent days. Given your muscle-building efforts, include a diet rich in nutrients and supplements. It is recommended to consume 2 to 3 liters of water every day.

• For overall health, it's important to consume water regularly, irrespective of whether you feel thirsty. Waiting until you're thirsty means you're already dehydrated. Maintaining proper hydration is crucial for building muscle and achieving peak performance in your workouts.

• Consume additional water when you have caffeine, as it acts as a diuretic. Increase your water intake when consuming high levels of caffeine, including in thermogenic products.

• bodybuilding water intake should be a minimum of 3 liters of water daily, adjusting based on individual needs. Athletes and bodybuilders, in particular, should surpass the average adult intake, tailoring their water consumption according to factors that necessitate increased fluid intake as outlined earlier.

Best Hydration Supplement for Bodybuilders and Athletes

Fast&Up Reload is a hydration drink that contains a unique combination of electrolytes, vitamins, minerals, antioxidants, and carbohydrates for instant hydration and replenishment of nutrients essential for hydration. Sodium, Potassium, Magnesium, and Chlorides are some of the major electrolytes lost during training. With the right combination of electrolytes, the Fast&Up Reload electrolyte supplement is gentle on the stomach and helps to maintain the right electrolyte balance. It maintains the body fluid balance and helps replace fluids lost by sweating and relieves muscle exhaustion and muscle soreness.


1. How much water should I drink for bodybuilding?

For bodybuilding, aim to consume a minimum of 3 liters of water daily. Adjust your intake based on factors such as exercise intensity, climate, and individual hydration needs.

2. Is Hydration important for bodybuilding?

Hydration is crucial for bodybuilding. It supports muscle function, nutrient transport, and recovery. Adequate water intake helps optimize performance, reduce the risk of cramps, and enhance overall well-being.

3. Is 4 liters of water a day too much?

Four liters of water a day is generally not excessive for most adults. However, individual needs vary based on factors like activity level, climate, and health conditions.

4. Does hydration affect muscle growth?

Yes, hydration is essential for muscle growth. It facilitates nutrient transport, supports protein synthesis, and aids in recovery. Dehydration can hinder performance, impair recovery, and limit muscle development.

5. Do bodybuilders drink more water?

Yes, bodybuilders often consume higher amounts of water. Increased water intake is essential to support muscle function, nutrient transport, and recovery, especially considering the demands of intense training and muscle development.

Dipesh Sharma
Dipesh Sharma
Sports and Fitness

Dipesh Sharma is a sports freak, who loves All things Sports who loves to play cricket, badminton. He has been covering topics related to sporting events, news, sports nutrition. Apart from... Read More

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