You’re not drinking enough water
Sounds daft I know, but it is probably the biggest reason most people are failing to gain weight. Water makes up around 60% of our bodies and lean muscle itself is around 70%. We can survive for weeks without food, but only days without water – It is second only to oxygen as being essential for life.
Research has shown that even a small decrease in hydration can lead to a significant drop in strength. If your hydration drops by 3-4% it can lead to a decrease in strength of 10-20%!! Not only that but it also plays a significant part in injury prevention – Lifting weights or resistance training at high intensity for long periods of time puts enormous strain on the joints and connective tissues. Being well hydrated helps to lubricate these joints and provides a protective layer or cushion around them, reducing the chance of injury. Dehydration can also lead to muscle catabolism (wastage), which is definitely worth avoiding!
Drinking a lot of water will also make you healthier and help to flush waste products from your body. When you are healthy you recover and grow faster, not to mention reducing sickness which will only impede your training.
Finally, drinking plenty of water helps to speed digestion and move nutrients around the body more efficiently. It helps you to store carbohydrates as muscle glycogen giving you more energy in your workouts. Building muscle also requires a high protein diet, however protein cannot straightaway be absorbed by the bodies cells, it needs to be broken down into its component amino acids, to do this you need guess what? Water.
How much water should you drink? I personally aim for a gallon a day! I don’t often get there but even if I don’t, I at least end up with the same or more than the ‘recommended guide’ as follows:
Take your body weight in pounds and multiply by the following – If you’re training 3 times a week use 0.6, 4 times a week 0.7, 5 times or more 0.8 – this will tell you how many fluid ounces to consume a day. For example 190lb multiplied by 0.6 = 114 fluid ounces or around 3.5 litres.
Avoid drinking large amounts in one go, this is the only time that excessive water drinking can be bad for you – See water intoxication – Instead aim to drink 1-2 glasses with every meal, sip throughout the day and especially when training or when you’re perspiring.