The human body is composed of about 65% water by weight. Yet most people don’t drink nearly enough of this essential nutrient to stay fully hydrated throughout their day. This can mean serious trouble, especially if you are trying to build muscle.

A normal, healthy person requires about 64 ounces of water per day in a climate that is not excessively hot or dry. This number obviously increases the more you exercise because you lose water through perspiration. However, most people struggle to consistently get anywhere near the recommended daily amount. As I explain below, dehydration can have several negative repercussions on your health, and especially on muscle building.

When you are working out, the last thing you want is to be easily fatigued. You need to put all the strength you can gather into your workout, day after day, to get the results you are looking for. However, if you aren’t drinking enough water, you are probably doing your body and your efforts a great disservice. It is recommended that you consume about 8 ounces of water prior to exercise, as well as 8 ounces for every 30 minutes of exercise. After your workout, you need to drink another 8 ounces to fully replenish the fluids you lost to perspiration during exercise. Remember that thirst is a sign of dehydration; if you are feeling thirsty, you are already dehydrated. Maintaining a steady intake of water will keep you from becoming dehydrated, which will help keep you from feeling fatigued. This means you will have more energy to expend lifting. You should be able to lift more weight for more reps, and therefore should notice a healthy increase in muscle mass as well. Not to mention, staying hydrated does wonders for your mental health as well; it will help you to focus and perform better mentally as well as physically.

As a side note, keep in mind that it is possible to drink too much water. However, this is a very uncommon condition normally caused by drinking excessive amounts of water in a short period of time. Please follow your doctor’s recommendations when drinking excessive quantities of water.