How Much Water Do Bodybuilders Drink Per Day?

How Much Water Do Bodybuilders Drink Per Day?

The dedication of bodybuilders is impressive! They go through extensive workouts and training on a daily basis to achieve their dream body. But besides all the exercises and activities, water is integral to bodybuilding.

That’s right. Bodybuilders or athletes require more water daily than ordinary people to help them remain energetic during extensive workout sessions. Also, they eat big, so they need even more fluid to transport nutrients to essential body parts.

So, if you’re on your bodybuilding journey and curious to know the amount of water required daily to put on maximum strength, you’re at the right place!

Read on to know how much water is essential to jack up your muscles.

Is A Gallon Of Water A Day Good For Muscle Growth?

As for bodybuilders, for every 1000 calories burned, it’s recommended to drink a gallon of water. If they burn 3000 calories daily, their daily intake would be three gallons.

Also, if you’re a weight trainer, it’s no surprise that your body will require more water to perform better. Since bodybuilders tend to lose about 6% to 10% of their weight during physical activity by profusely sweating, the body’s demand for water is undoubtedly high.

So, do you need to drink a gallon of water daily for muscle growth? Definitely! Since the muscles contain about 75% of water, it’s essential that you drink enough water to build your strength. Even mild dehydration can prevent you from exercising efficiently by reducing your strength and endurance. So without sufficient water, your body will slow down your training.

A gallon of water is equal to 128 fluid ounces. To build muscle, you need to hydrate your body by drinking 15 to 19 ounces of water for 1 to 2 hours pre-workout. Add 7 ounces during warm-up, about 5 to 10 ounces during break or every 20 to 30 minutes, and 15 to 25 ounces post-workout to fuel your energy levels after intense physical activity.

So, you’ll need to drink at least a gallon of water if you’re exercising for 1 hour or more if you exercise longer to stay well-hydrated.

However, the amount of water you need depends on your weight and the intensity of your exercise. Also, it would be best to drink at a steady pace instead of drinking large volumes at once, as it can cause hyponatremia and lead to several complications.(1)

How Much Water Do Bodybuilders Drink Per Day

Benefits Of Drinking A Gallon Of Water A Day And Staying Hydrated

About 60% of the human body consists of water; the brain is 75% water, the kidneys 83%, the blood 83%, and the muscles 75%. You don’t need a reminder that staying hydrated is essential for your body to function correctly.

Whether you’re a bodybuilder or not, drinking enough water helps regulate body temperature, aids in digestion, process nutrients efficiently, and more.

  • Prevent muscle cramps: Dehydration can cause your muscles to be deprived of electrolytes and cause cramps or muscle breakdown. Much water is lost by sweating during physical activity, so it needs to be restored to prevent electrolyte imbalance, as it can weaken the body.

Hence, being well-hydrated can help maximize your workout time at the gym and reduce your body’s sensitivity to pain.

  • Controls body temperature: The muscles produce tremendous heat during exercise, raising your body’s temperature and causing excess sweat. So if you’re dehydrated, you’re likely to lose concentration as your body cannot regulate heat properly. This is why drinking enough water is essential to help regulate your body temperature.
  • Aids in digestion: Water helps distribute essential nutrients throughout the body, removes toxins, and improves the digestive system. You burn excess fats by sweating when exercising, but when there isn’t enough water, it can prevent the liver from detoxing, causing toxins to build up.

And this is essential for bodybuilders as they eat large portions, so enough water is required by the body in the digestion process to dispose of toxins.

What Type Of Water Do Bodybuilders Drink?

If you think bodybuilders drink a particular type of water, you’re wrong! You may also think that protein shakes and supplements are their essential diet requirements, but it might not be accurate.

Bodybuilders typically drink regular water to keep themselves hydrated enough for better digestion and absorb nutrients like proteins and calories. Also, the body relies mainly on water to transfer essential nutrients to the muscles.

As you know, nearly 80% of muscle tissue contains water. Even 2% of dehydration can largely impact your body’s performance and decrease concentration. This is why bodybuilders take hydration very seriously, as it can affect their overall gym performance.

Water has several health benefits, including muscle recovery, enhanced blood flow, a healthy urinary tract, healthier joints, and less fatigue. Also, it plays a vital role in various bodily functions.

So what happens when you don’t get enough water? If you’re dehydrated, your body won’t be able to dispose of waste materials which can cause your intestines to reabsorb waste meant to be flushed out from the body. As a result, you may feel bloated and exhausted.

However, if there’s a special drink that bodybuilders rely on, it’s milk. Milk is rich in protein which works wonder for muscle growth. It’s more like a bedtime recovery for bodybuilders. Also, it contains calcium and vitamin D, which are highly beneficial in maintaining strong bones, as you will need while lifting heavy weights at the gym.


It can be challenging to eat healthy as well as train vigorously to achieve and maintain your dream body. But if there’s something that you should pay attention to, obviously, it’s your daily water intake.

Water is essential to keep your system in check and transfer nutrients to your body parts. Also, if you’re not well-hydrated, your brain, muscles, kidneys, and heart may fail to function normally.

Hence, always ensure that you’re hydrated enough. The actual fluid intake would differ individually depending on your body but ensure that you drink water 1 to 2 hours before a workout to relax your muscles.

Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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