I get asked this question all the time in emails, on my blogs, on the phone, face to face, whatever form of communication you can think of. This was an exact email that I received the other day:
The question is - I have seen it and heard it over the net and in the gym that it is recommended to drink several litres of water daily to help gain weight and build muscle. Is it really that important to drink so much water as well as and in addition to other fluids, even if you're not even thirsty? Is it really recommended, what is your opinion on it?
Answer - Yes it is recommended! Water is the most important nutrient your body needs. It is recommended even if you're not trying to gain muscle and weight. We humans struggle to realize at what point they become a little dehydrated. To add to this, the thirst quench is achieved long before full rehydration has occured. Other fluids may quench your thirst but this doesn't mean that your bodies rehydrated. Fluids have different amounts of water contained in them and some of them in fact have diuretics in them which in actual fact dehydrate you further.
The body cannot build muscles and run efficiently if it dehydrated, it just can't. Water has several functions in the body and most notably with reference to building muscles is the fact that it is a major componnent of blood and of the fluids in the muscles and joints. If the body does not have a sufficient supply of water it will suffer in some form. Even slight dehydration can have desastrous effects on your energy levels in the gym and can reduce your strength and stamina.
I personally (Speaking from years of experience) would drink 2 litres of water a day, and if it's a training day it can sometimes be even more. During your workout you should be drinking water throughout, half a cup every 15 minutes would be ideal. If you're not doing this now, start. It may seem a little tedious and nuisance at first but within a few weeks you will really notice the difference in your workouts.
Overall, water is an essential element of everyday life and especially when you're trying to build muscle. A lot of medical professionals consider water to be the most important sports nutrient you can have, and I agree completely.
Wesley is a bodybuilding and fitness expert and has been in the industry for over 5 years and has a vast array of knowledge on the subject. Visit his weight training site to find out more tips and tricks on how to gain weight and build muscle naturally and effectively.