How Much Water Should I Drink to Gain Muscle?

We all know that drinking water is good for you and is healthy. Like, you’ll literally die without it, just to put in perspective how good it is for you.

Well, let’s answer the age-old question, how much water should I drink to gain muscle?

Simply put, the only amount of water you should drink to gain muscle is just enough to be hydrated! It’s that simple. You don’t need to drink anything crazy absurd, just enough to stay normally hydrated. That’s all your body needs to gain a ton of muscle, just avoid being dehydrated, as that will cause you to lose muscle!

But let’s cover this more in-depth.

How Much Water Should I Drink to Gain Muscle? The simple answer? Just drink water to be hydrated, and avoid being dehydrated!
How Much Water Should I Drink to Gain Muscle? The simple answer? Just drink water to be hydrated, and avoid being dehydrated!

Do I Need to Drink Extra Water to Gain Muscle?

No, this is a common myth! You don’t need to drink extra water or anything to gain muscle.

As long as you are hydrated, you are fine. That’s all your muscles need to be building muscle.

Here are some ways to determine your hydration level from UC Davis.

The Big Problem is If You’re Dehydrated

The real big problem is if you end up dehydrated.

If you’re trying to grow muscle, it doesn’t matter the amount of protein or sleep you get if you’re dehydrated. Simply put, water is one of the most critical components of muscle growth.

Without adequate water, your blood will have reduced circulation and your body will take water away from your muscles and pull it towards the core of the body.

This means you will have more muscle cells dying, more cramps, reduced muscle growth, and just overall a bad time.

So you want to avoid being dehydrated. Now, I’m not saying that if you don’t drink water for 5 minutes you’re going to die or anything, but if you do a tough workout and don’t drink anything for hours on end and you stay dehydrated, you’re going to pay the price.

Water is critical in ensuring those nutrients get to your muscles and build them.

Well, How Much Water Should I Be Drinking?

You might just be wondering how much water you should be drinking anyways everyday.

A lot of bodybuilders drink a gallon of water a day, and that’s a pretty good start.

Typically, if you workout, you lose more water than normal people. So, keep this in mind and try to drink more water throughout the day to get back to that normal hydration level.

If you’re working out frequently, I always recommend keeping a water bottle with you throughout the day. This won’t only help your muscle growth, but help your diet too as it will reduce cravings.

Does Water Really Affect How Much Muscle I Gain?


Think about your blood as a river. However, it is a small river, when it rains a lot, you can manage to get a boat across, and when it doesn’t rain- it dries.

The concept is the same here, if you are dehydrated, your bloodstream isn’t the best place to transport nutrients across the body. In fact, you won’t be transporting those proteins, vitamins, minerals, or really anything to your muscles.

In the event that you’re dehydrated, ALL of that blood goes straight back to your core, pulling away critical vitamins, minerals, and protein from your muscles to a muscle that’s much more important- your heart.

Yes, your heart is a little more important than your biceps. Without biceps, you just can’t move your arm. Without your heart, you can’t live.

While this really won’t happen unless you’re severely dehydrated, you need to understand that being dehydrated is a recipe for disaster.

You’re not allowing a lot of those proteins, minerals, and vitamins to your muscles as your circulation will be reduced- and in worse cases, the circulation will be cut basically completely.

What Time Should I Drink The Water?

I’ve heard a lot of weird things like, ‘drink as much water as you can when you wake up’ or ‘you don’t have to drink until the end of the day’. I don’t really know who even comes up with this stuff, but it’s all wrong.

Just try to drink when you can, but don’t put it off. Drinking water regularly throughout the day is a great idea. Maybe have a cup or so in the morning, and a cup every hour or so.

Personally, I don’t like drinking water before or during the gym as it seriously messes with my performance.

But, don’t sit there and try to drink all your water an hour before you go to bed. Drink throughout the day to keep your body running at operating speed.

If you do this, this will improve the amount of muscle you gain through the day.

The Bottom Line of How Much Water Should I Drink to Gain Muscle?

Truth is, just drink enough water to be hydrated. You don’t need to be downing 8 cups an hour or anything, just keep yourself at normal hydration levels and you’ll be fine.

Tell me in the comments below, how much water do you usually drink a day? Are you staying hydrated?

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