Does Water Help Build Muscle?

Woman drinking from her water bottle

Water is the most critical muscle-building nutrient. Staying without water for some time will make you feel fatigued and your body will not be able to function properly. When you drink water, it hydrates your and ensures your body functions well. So, does water help build muscle?

Does Water Help Build Muscle?

Yes, water helps build muscle. Generally, your muscles are controlled by the nerves that function with water's assistance. The more hydrated your muscles are, the more they will be able to function well, and you will get a good workout. Drinking water helps to reduce the risk of muscle cramps. It also helps you to stay energetic and prevents your body from overheating. 

Woman holding a Hydro Cell bottle

Getting enough water ensures optimal performance of your muscles. Your muscles need energy sources to function. When you are deficient in water, it will impact your performance and weaken the muscles. Drinking adequate amounts of water daily enables the body to stay hydrated and reduces soreness in muscles. This prevents muscle spasms, cramps, or tears in the muscle fibers.

It also has been seen that dehydration can substantially reduce power output. This will make your body strain and tire more easily when performing an exercise. Hydration breaks down the barriers between muscles, allowing them to function smoothly and efficiently.

The Type of Water That Best Helps Your Muscles

You don't want to drink just any water to help your muscles. You want to make sure that you're drinking the right kind of water. The best type of water for helping your muscles is filtered water. Filtered water has been purified so that there are no contaminants in it, which can prevent your muscles from functioning properly.

The water should also be at room temperature. Cold or hot water can actually have a negative effect on your muscles, so you should avoid drinking either of those types. Ensure you drink clean water to help your muscles function properly.

If you suspect that the water you are drinking is contaminated or not clean, you can purify it yourself with a water filter. You can also purchase bottled water that has been filtered to ensure it is clean and will help your muscles function properly.

How Water Help to Build Muscle

Water has various ways to help your muscles to ensure they are working properly, without which you may feel exhausted. The following are some of the ways water helps to build muscle:

Lubricate the Joints

Water cushions and lubricates the joints, making them move smoothly, which helps your muscles to work efficiently. This prevents wear and tear of the joints due to contraction and relaxation of the muscles. It also helps to prevent joint pain or stiffness.Woman drinking from her water bottle

Promote Energy Production

Water is not a protein though works with protein for energy production. Water helps to carry nutrients and oxygen to the cells and gets rid of waste products such as carbon dioxide. This maintains the body's pH, preventing it from becoming too acidic.

Therefore, the muscles get enough energy and oxygen to function properly without tiring quickly. It also helps to prevent muscle cramps, spasms, and fatigue by reducing lactic acid buildup in the muscles.

Maintain Muscle Tone

Water helps to maintain muscle tone by keeping the muscles hydrated. When the muscles are hydrated, they are able to contract and relax properly. This prevents the muscles from becoming weak or wasted and helps them to maintain their tone.

Improves Muscle Growth

Hydration is key to muscle growth. If the body isn't getting enough water, it will be unable to build new muscle tissue or repair damaged tissue effectively. It triggers protein synthesis and cell volume. This is why it's important to stay properly hydrated before, during, and after exercise.

How Much Water Should You Drink for Muscle Growth?

Generally, an adult male should drink about 4 liters of water per day, while an adult female should consume about 3 liters per day. However, the amount of water you should drink depends on various factors such as your weight, activity level, and the climate you live in.

When going to the gym or going hiking, try to calculate the amount of time you will be exercising and see the amount of water you will need. You can use a Hydro Cell water bottle to make it easier for you to track your water intake and ensure you are drinking enough water.

Milk,  fruits, coffee, and tea also count toward your daily water intake. However, avoid sugary drinks such as soda and energy drinks as they can actually dehydrate your body, making it harder for your muscles to function properly.Woman jogging while holding a water bottle

Effects of Dehydration on Muscle Gain

Dehydration can negatively affect the muscles, especially if it is severe or prolonged. The following are some of the effects of dehydration on muscle gain:

  • Reduced ability to build muscle: Dehydration reduces the amount of protein in the body and inhibits protein synthesis. This can prevent your muscles from growing or repairing properly.
  • Increased risk of injuries: Dehydration can make the muscles more vulnerable to injuries such as strains, sprains, and tears.
  • Increased fatigue risk: Dehydration can make you feel tired and weak, making it harder to push through a workout.
  • Muscle cramps: Dehydration can cause muscle cramps, making it difficult to exercise and leading to injuries.

Frequently Asked Questions

Can You Build Muscle Without Consuming Water?

It is possible to build muscle without drinking water, however, doing so can be more difficult. In order to build muscle, the body needs protein and fluids to create new muscle tissue. Dehydration can hamper this process since the muscles need water to function properly.

How Can You Tell if You Are Drinking Enough Water?

There are several ways to tell if you are drinking enough water. One way is to check the color of your urine. If it is a clear or pale yellow, you are likely drinking enough water. You can also weigh yourself before and after exercise to see if you have lost any weight, as this can indicate dehydration.


Water is an essential component of any healthy diet and is particularly important for building muscle. It helps with energy production, maintains muscle tone, improves protein synthesis, and prevents injuries. It is important to drink enough water throughout the day to avoid dehydration, especially if you frequently exercise, so make sure that you always carry a personal water bottle with you.

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