Water is without a doubt the most important element that you have to control in your diet. It comprises around 70% of your muscle tissue, 80% of your blood volume and 85% of your brain – imagine that!

Proper hydration is one of the basic needs of the human body and any slight imbalance even in 1-2% may result in negative metabolic changes. The best way to get your vital hydration is through drinking pure water. Forget about soda beverages or isotonic drinks. Tea and coffee are only recommended in moderate amounts, since they cause the body to secrete more water than it gets (natural diuretics). Keep in mind that food components like protein and carbs need water in order to be transported and metabolized effectively within the body. Maintaining proper hydration levels ensures that the protein and carbs you ingest are fully used and properly metabolized. Water also plays key role in toxin removal from the digestive tract. Bodybuilders and fitness enthusiasts should definitely drink more water than normal, since they consume large amounts of food per day.

And now, here is one of the most important facts: the more water you drink – the easier it gets to burn fat mass. The less water your drink – the more fat the body retains. You have to drink large amounts of water while dieting in order to burn fat efficiently and for your kidneys to work well in processing all the protein you get through food. Drinking a lot of water is essential for muscle building as well. If you want to create new muscle tissue, which is 70% water, you have to create a very comfortable environment in the body to facilitate this process. There are many other benefits of proper hydration, but if I have to mention one more, it would be this one: water helps with cooling the body and supplying it with vital minerals. I personally drink natural spring water, which contains valuable salts and minerals, in small quantities. Replenishing water and mineral levels post-workout is critical for your performance and health.

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I suggest you to drink 2-3 liters of water on rest days and 3-4 liters of water on training days. During the summer when it’s hot and you sweat a lot you can increase the water consumption to 4-5 liters per day. And one more thing: always carry a bottle of water with you when you go out! Not doing that is one of the most common mistakes people make, which ultimately destroys their efforts.

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