Matt's 12-Week Transformation Guide, Part 6: Water & Hydration

Drinking adequate water amounts is one of the easiest and best things you can do to help you as you progress! Learn about the details here.
Overview | Training | Injuries | Cardio | Supplements | Hydration | Nutrition | Motivation Stretching | Transformation

Drinking adequate water amounts is one of the easiest and best things you can do to help you as you progress!

Having sufficient water will give you tons of benefits, help you get leaner, let your body work as it was intended to do, and reduce lots of minor health inconveniences.

Dehydration

Dehydration is the scenario where your body has less-than-adequate water in the system. There are both immediate and long-term risks due to dehydration.

Benefits Of Staying Hydrated

If you stay adequately hydrated you will allow your body to remove waste products and reduce the amount of trapped water under the skin.

You also will increase the chances of staying alert, reduce food cravings, and increase your energy levels.

If you stay adequately hydrated you will allow your body to remove waste products and reduce the amount of trapped water under the skin.
"If you stay adequately hydrated you will allow your body to remove waste products and reduce the amount of trapped water under the skin."

How Much Water You Should Drink Every Day

There is a general rule that the average adult male should drink at least eight 8-ounce glasses (64 fluid ounces) of water per day, although many doctors and nutritionists would recommend a higher minimum amount such as ten 8-ounce glasses (80 fluid ounces).

If you exercise intensely, especially in warm temperatures or outdoors in the sun, you should drink more water in order to stay hydrated.

Listen to your thirst! If you begin to get thirsty, get a glass of water and stay hydrated. And for every "dehydrating" drink you consume (alcohol, coffee, soda, tea) be sure to drink at least an equal amount of water.

Paul also recommends drinking the "cleanest" water you can find. Since the majority of your body is made up of water, a source of clean water is imperative.

Investigate your local water supply to determine its cleanliness and suitability. If you don't like it, get bottled spring water as an alternative; or you can even get a pitcher with a water filter built into it.

Over time you will start to drink more water. Many bodybuilders routinely consume a gallon or water of water per day, and you will find that with your weight training you will want to drink more water, sometimes even before you are thirsty!

Which Drinks Cause Dehydration

Remember that the best way to stay hydrated is to drink plenty of water! There are other drinks which can provide water, and there are drinks which contribute to dehydration. Here are some of the drinks which can cause dehydration:

  • Coffee
  • Tea
  • Sugary drinks
  • Soft drinks (all forms: diet, caffeine-free, flavored)
  • Alcohol (all forms, including wine and beer)

Healthy Ways To Flavor Your Water

You may want to add some flavor to your water! Here are some ways you can flavor your water without adding chemicals to it:

  • Lemon
  • Lime
  • Mint
  • Natural fruit juice (squeezed juice from actual fruit - only use a little bit)

Conclusion

Now that you understand the importance of hydration and how you should do it, it is time to discuss proper nutrition. You probably have heard the expression, 'You are what you eat.' Nutrition is right at the top of the list for what you need when transforming yourself. Move to the next article to learn more.

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