Water for Fitness and Fat Burning

Drinking Water

Water for Fitness and Fat Burning

Did you know that in water, that simple substance called H2O, you have a powerful tool that can increase your muscle contractile strength by 10 to 15 percent? And it can increase your capacity for prolonged aerobic exercise by 20 to 30 percent? It’s true. What’s more, in water we have a substance that is totally legal and has absolutely no side effects.

Water for fitness can also help you burn fat more efficiently and increase muscular development. If you are even slightly dehydrated and you have an average 8 ounce glass of water, your results and performance will improve instantly. Did you know? Most people are walking around in a constant state of semi-dehydration!


Drinking water for fitness
Drinking water for fitness


The 8 to 10 Advice of Water for Fitness

Most everyone has heard the advice at some point that we should all drink 8 to 10 glasses of water daily – but do we? No, most of us do not. Inefficient water intake can have subtle but very negative effects on fat burning efforts. Have you ever awoken in the morning, after what was a fairly good night’s sleep, yet still felt groggy? You could be dehydrated. In fact, hangovers are partially caused by dehydration, a result of the diuretic effects of alcohol.

Mid-day fatigue can also be caused by mild dehydration.

The effects of dehydration are very subtle – they sneak up on you. By the time you do notice them, you are already dehydrated. Usually we don’t even associate these effects with a lack of water. Instead, we just think perhaps we didn’t get enough sleep or are over-worked. As you can see, dehydration is an aspect of nutrition that is easily overlooked. Without adequate water for fitness, nothing in your body could function properly. Water is the most abundant nutrient in your body.

  • Approximately 60-70 percent of your body is comprised of water.
  • Your blood is made up of about 90 percent water.
  • Your muscles are about 70 percent water.
  • Your bones are 20 percent water.

Water is necessary to regulate your body’s temperature, to transport nutrients, and to build tissues. Water is required for joint lubrication, digestion, circulation, respiration, absorption, and excretion. Without water, you would die in a matter of days.

Water for Fitness and Fat Loss

You need water to lose fat. Why? Because one of the important functions of the kidneys is to eliminate toxic waste products from you body through your urine. When you are dehydrated, your body has an instinctive reaction to hold onto whatever water it does contain. Obviously, if you are retaining the water in your body and that water contains toxins, you are also retaining the toxic substances. So now your liver is going to attempt to help with the overload – but! When your liver helps with fluid retention, it cannot do it’s main job properly, which is to burn body fat efficiently.

The Old Wives Tale

Contrary to a common belief that drinking water makes you retain water, the more water you drink the more your kidneys will flush the water out of your system. This actually results in less water retention.

Since dehydration effects are not felt until you are actually dehydrated, it’s a good practice to sip on water all day long. Feelings of thirst are not a good indicator of your level of hydration. For intense workouts, make it a habit to drink heavily before, during and after.

Beyond the Tap

Water need not just come from a tap or bottle; you can get water from food sources, as well. For example, fruits and vegetables are as much as 75 to 90 percent water. Even meat is at least 50 percent water. Beverages such as fruit juice and sports drinks are mostly water. Nutritionists do not agree on whether or not these water sources can be included in recommended daily water intake amounts, so it is still a good idea to get as much as you can from pure, liquid water, but these are good additions for water and nutrient sources.

Author: Jeni

Certified by the Professional School of Fitness and Nutrition in March, 1995; honored for exemplary grades. Practicing fitness and nutrition for over 20 years. Featured in the Feb. 1994 issue of "Shape" magazine. Featured in Collage in the spring issue of 1995 Low fat recipe's published in Taste of Home, Quick Cooking, and the Milwaukee Journal-Sentinel, among others. September, 2001: Featured in "Winning The War on Cholesterol" By Rodale Publishing