Bodybuilding and hydration go together like a thread and needle. You need to drink lots of water if you wish to lose fat and build those bulky muscles. It also helps in speeding up your recovery after a workout, improving muscle growth and providing you energy for your next workout.
Hydration is one of the most effective and simplest bodybuilding concepts to implement, yet often overlooked. With that said, if you’re looking to up your hydration game, here are some tips for bodybuilders to stay hydrated:
1. Drink Water Before, During, And After Workout
This should be obvious, but most bodybuilders tend to overlook it. You need to stay hydrated before, during, and after every workout.
It’s advised that you drink a cup of water at least 4 hours before your workout. If you’re working out in the morning, you can drink a glass of water 30 minutes before. Then have another half-cup of water at least every 10-15 minutes during your workout. Lastly, drink at least a glass or two of water after you’re done.
Drinking water before, during, and after a workout ensures that the body can make up for the pouring sweat during your intense workout.
2. Bring In Extra Electrolytes
Most of the time, drinking plain water for bodybuilding isn’t enough to keep you hydrated, especially if you’re spending an hour or two on an intense bodybuilding routine. If you’re that kind of person, then it’s best to replenish your body by drinking a sports electrolyte drink. Electrolyte helps in regulating your muscle and nerve functioning, balancing blood pressure and acidity, and rebuilding damaged tissues.
It’s suggested to drink at least 4-8 fl. oz of a low-carb electrolyte beverage every 15-20 minutes when working out for more than an hour.
3. Try Infused Water Or Coconut Water
If you don’t like plain water and are cautious about hidden sugar in store-bought electrolyte drinks, then you can make infused water or fruit water. Infused water is a combination of herbs, fruits, and veggies mixed into plain old water. In short, they contain all the hydration of a cool glass of water with the added sweet, tangy, and bought flavors of your chosen ingredients. Other than hydrating your body, infused water also provides you with the essential vitamins and minerals needed for fast recovery.
Whichever vegetable or fruit you use can either be mashed or sliced when adding it to the mix. Or you can also swap your plain old water with coconut water with its 95% percent water and a good dose of sodium, potassium, electrolytes, and chloride.
4. Avoid Dehydrating Beverages
One may think that all liquids can help in hydrating the body, but this is far from the truth. Beverages like caffeine and alcohol may contain water, but they often leave you feeling dehydrated since they’re pulling more water from your body than what you’re taking in. Plus, they also contain lots of sugar which won’t benefit your fitness goals.
5. Eat Healthy Snacks
There are plenty of water-rich foods that not only taste good but can also increase your hydration level. Fresh produce such as oranges, apples, watermelons, peaches, and cucumbers contain a high volume of water, making them a great snack while on the go to help you stay hydrated. Celery, tomatoes, lettuce, cabbage, and cauliflower can be added to your meals to introduce more water into the body.
These food items shouldn’t only give you a good amount of water since these also come with a handful of vitamins and minerals to help maintain your body fluid’s balance and overall health.
6. Take Water Wherever You Go
To stay hydrated throughout the day is to ensure that you have water readily available whenever and wherever you go. Always bring a large water bottle or two with you – whether you’re on your way to the gym, to work, or when traveling. Also, make sure that you have access to water wherever you go in case your water bottle runs dry.
7. Set Reminders To Drink
Of course, having a water bottle with you would be useless if you don’t remember to drink. Committing to staying hydrated can be pretty easy to forget, especially during a busy day. Thus, consider setting reminders on your smartphone to drink water at regular intervals throughout the day.
Conclusion
Bodybuilders have their struggles, particularly in staying after a strenuous, high-intensity workout routine and throughout the day. By following the above hydration tips, you can stay hydrated to ensure optimum results of your hard work.
