Drinking water and strength training: for weight loss

Drinking water and strength training: for weight loss and muscle building

At Aurora Personal Training in Eindhoven we believe that proper hydration is just as important as proper training. Whether your goal is fat loss or muscle building — without enough water you will literally and figuratively get stuck.

Why is water so important during strength training?

Water is involved in almost every physiological process in your body. Think of:

• Regulating body temperature
• Removal of waste products
• Lubrication of joints
• Transport of nutrients to muscles

During strength training, you lose fluid through sweat and breathing. If you don’t replenish it, your physical and mental performance decreases — resulting in diminished results.

Water and weight loss with strength training

Drinking water helps you lose fat in several ways:

• Increases satiety: Sufficient water before and between meals makes you feel full, which makes you eat less.
• Stimulates fat burning: Hydration is essential for the mobilization of fat reserves during physical exertion.
• Supports metabolism: A well-hydrated body has a more efficient metabolism. Even mild dehydration slows down your metabolism.

When and how much water to drink?

Before training: Drink 300-500 ml of water about an hour beforehand. This way you start your training well hydrated.
During training: Drink small sips of water, about 150-250 ml every 15-20 minutes, depending on the intensity of your workout and your sweat production.
After training: Replenish your fluid deficit with at least 500-1000 ml of water, possibly with electrolytes if you have sweated a lot.

Our general guideline: Drink 35 ml of water per kilogram of body weight daily.

Here are some concrete examples:

Do you weigh 60 kg? → 60 x 35 = 2,100 ml = 2.1 liters of water per day

Do you weigh 80 kg? → 80 x 35 = 2,800 ml = 2.8 liters of water per day

Please note: Beverages such as coffee, tea, soda and alcohol do not count towards your daily water intake. Despite containing fluid, they have a different effect on the body.

Coffee and alcohol have a diuretic effect; Drinking water and strength training: for weight loss

Coffee and other caffeinated beverages stimulate the kidneys and cause you to lose fluid more quickly. This effect is especially noticeable with excessive consumption (more than 3-4 cups per day).
Alcohol has an even stronger diuretic effect. It inhibits the production of the antidiuretic hormone (ADH), which causes you to urinate more fluid than you take in — which causes dehydration, fatigue and muscle cramps.

So make sure you drink extra water with every cup of coffee or glass of alcohol to compensate for the fluid loss. A good fluid balance is especially crucial if you are doing strength training or working on fat loss and muscle building.

Start your day with 2 glasses of water

Start your morning right away by drinking two glasses of water (approx. 500 ml). Why? Because your body does not take in any fluids for hours during your sleep, but does lose fluids through breathing, sweat and urine. So you literally wake up dehydrated. By starting your day with water:

• Activate your digestion and metabolism

   

• Stimulate your energy production

   

• Support your brain function and focus

   

• Give your body a fresh hydration boost after a night of recovery

Extra tip: add a pinch of (Celtic or Himalayan) salt to your morning water for even better hydration.

Water and salt: an essential duo for your fluid balance

Drinking water is often considered separately from salt, but together they play an important role in your fluid regulation. When you sweat during strength training, you not only lose fluid, but also essential electrolytes – including sodium (salt).

Without sufficient salt, water and nutrients cannot be absorbed properly by your cells. A good electrolyte balance is crucial for:

• Muscle contraction and relaxation

   

• Nerve conduction

   

• Energy level and recovery

   

• Preventing cramps and dizziness

That is why it is important not only to drink enough, but also to ensure that you get enough salts – especially if you exercise a lot or sweat a lot.

Tip from Aurora Personal Training Eindhoven; Drinking water and strength training: for weight loss

In our studio we always provide clean water bottles, a water point and hydration reminders in your personal training schedule. We guide you not only with the exercises, but also with the factors that accelerate your recovery, performance and fat burning.

Conclusion

Drinking water is essential if you want to take your body seriously. Whether you are training to lose weight or to build muscle mass — optimal hydration makes the difference between stagnation and progression.

Do you want to train at the highest level in Eindhoven? Come by for a free intake at Aurora Personal Training and experience the difference of a personal, high-end approach.