Glass-of-water1Proper hydration is my number one priority when it comes to working out. If I do not have water in my system at least 2 to 3 hours before a workout, I will drink a bottle of water then wait. Having your muscles fully saturated and hydrated is a great way to boost strength and decrease the chances of injury in the gym. This is why I often cringe when guys wake up first thing in the morning and go to the gym. Don’t get me wrong, there is nothing wrong with waking up and going to the gym. I just find that it’s like leaving a car parked in your garage for a while and then red lining it before all of its parts are mechanically lubed up and ready. But that’s just my opinion.

The biggest mistake that you can make is to approach a workout before your body is properly hydrated. I know many guys that drink nothing but pop and coffee all day and upon entering the gym later that night they gulp down a few mouthfuls of water in hopes of re-hydrating. I only wish it worked like that. The muscles in the body can take anywhere from 1 to 3 hours to become fully hydrated.  If you’ve ever woken up and weighed yourself, this is pretty much your body mass before the muscles are saturated with water. The body throughout the day can put on anywhere from 2 to 5 pounds from water retention alone. Have you ever felt your muscles appear more full and larger as you sip water throughout the day? Since your muscles are composed of up to 75% water, this is the effect of muscle hydration.

Having your body fully hydrated not only makes your muscles appear larger, it can actually increase your strength by up to 19%. As you may already know, strength increases relate directly to muscle increases as well. To make sure that my body is fully hydrated for the workout, I begin hydration as soon as I wake up. I start the day with a huge glass of water and drink about a milk jugs worth of water a day.


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John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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