Increasing water intake to improve performance and recovery

May 5, 2022

We've all heard that a minimum of 8 glasses of water a day is what's recommended for a sedentary person. H20 is an essential nutrient for most bodily functions and we need it to survive. Yet many people don't meet that minimum daily requirements and walk around dehydrated and don't realize it. A lot of people don't even think of drinking water because they don't feel thirsty. It's not uncommon for folks to start their day with a coffee or 2, have a couple soft drinks throughout the day and then finish off the day with an alcoholic beverage or 2 or 3 and not have a sip of water.

For someone who has been in the fitness industry for years and knows the importance and benefits of drinking water, I was someone who didn't drink enough. Sometimes I didn't even think about it unless I was doing an intense workout especially running, where I'd sweat more. I'd go through periods where I'd commit to drinking a minimum of 2 liters of water/day but it would be short lived especially with the frequency of bathroom visits becoming a big pain.

In early March I hired a coach to help me prep for a bodybuilding competition. When he told me I was required to drink 5 liters of water a day, I thought he was nuts and there was no way in my mind that I'd be able to consume that much water without living in the bathroom. I eased in and within 3 weeks I was consuming 5 liters/day and yes the bathroom visits are still frequent but the improvements in workout performance and recovery is incredible.

When he told me I was required to drink 5 liters of water a day, I thought he was nuts!

For the volume of training I'm currently doing, I have next to no muscle and joint soreness which has allowed me to recover from workouts quicker. I've noticed an improvement in muscular endurance and energy and I'm guessing it due to less lactic acid build up with how well hydrated my muscles are and with 79% of our muscles being made up of water it makes sense. Other improvements I've noticed is a leaner body, my skin and hair isn't as dry and I have more mental clarity and energy.

I would encourage everyone, especially active people to make it a massive priority to drink water and it doesn't cost anything! Start slow, with 2 liters/day and gradually increase over the course of a few weeks. As soon as you get out of bed drink 500 ml. Everyone will have different requirements based on gender, weight and age.

You deserve it and your body will thank you.

Good Luck