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The Role of Hydration in Muscle Health: Myths and Facts

by Julie Zuleger

You crushed your workout, felt the burn, and now…..you feel the post workout soreness. We’ve all been there. You pushed the limits and now it’s time to recover. Let’s dive into essential strategies to maximize muscle recovery.  

The Role of Hydration in Muscle Health: Myths and Facts
Photo by Andrea Piacquadio

Water and hydration are key to healthy muscles. Proper hydration improves overall performance and maintaining healthy joints. Water, sports drinks, and foods high in water content are great choices to staying hydrated.

Facts

  • Muscles are up to 76% water according to Lorenzo, et. Al (2019).
  • Mild dehydration (2%) can decrease strength, power, and endurance. 
  • Hydration helps regulate electrolyte levels in the body. (Chodkowsi, 2024). These electrolytes include sodium, potassium, and magnesium and are lost during exercise when we sweat. Sodium, potassium, and magnesium are essential for muscle contraction and healthy cells.
  • Water helps cool the body during exercise and hot weather

Myths

  • I don’t have to drink water until I’m thirsty.
    • Thirst is a late indicator of dehydration. It is best to drink water throughout the day.
  • Sports drinks are always the best way to rehydrate after exercise
    • Not always. According to the American College of Sports Medicine (ACSM), water is your best choice for shorter workouts.
  • Drinking a lot of water will help build muscle faster
    • While water is essential for muscle function, eating a balanced diet, doing resistance training, and rest will help build and maintain muscle.
  • Everyone needs 8 glasses of water per day
    • While this is a common guideline, other factors to consider are body weight, how much you exercise, and climate.

Guidelines for hydration

The American College of Sports Medicine (ACSM) recommend the following guidelines:

Before Exercise:

  • 2-4 hours before: Drink about 17-20 ounces of water or a sports drink. This helps ensure you start your activity well-hydrated.
  • 10-20 minutes before: Consume another 7-10 ounces of water or a sports drink.

During Exercise:

  • Every 10-20 minutes: Drink 6-12 ounces of fluid. The exact amount will depend on factors like the intensity and duration of your workout, the climate, and your individual sweat rate.
  • For workouts longer than 1 hour: Consider a sports drink that contains electrolytes (sodium, potassium) and carbohydrates to replace what you lose in sweat and provide energy.

After Exercise:

  • Replace lost fluids: Aim to replace 150% of any fluid lost during exercise. You can estimate this by weighing yourself before and after your workout. For every pound lost, drink about 24 ounces of fluid.
  • Rehydrate within 2 hours: Focus on rehydrating within the first 2 hours after exercise to speed up recovery.
Prioritizing hydration is an investment in your overall well-being
Photo by Anna Shvets

Prioritizing hydration is an investment in your overall well-being and a key factor in maximizing your fitness potential. So, grab your water bottle and start reaping the rewards of proper hydration for stronger, healthier, and more resilient muscles!

References

Chodkowski, J. (2024) The Role of Nutrition and Hydration in Injury Prevention and Recovery: A Review. Journal of Education, Health and Sport. Online. 71, 56117). doi 10.12775/JEHS.2024.71.56117

Lorenzo I, Serra-Prat M, Yébenes JC. The Role of Water Homeostasis in Muscle Function and Frailty: A Review. Nutrients. 2019 Aug 9;11(8):1857. doi: 10.3390/nu11081857.

Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new exercise program. 

For more information on our programs or our awesome muscle care tools, visit www.tigertailusa.com or email [email protected]

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JulieZuleger

About the Author: Dr. Julie Zuleger

Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength, and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.

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