How to recover muscles faster after workout? Good, old water will do the trick. After finishing a workout we’re usually sweaty, tired and in need of liquids. While some power drink might sound like a good idea to settle your thirst we advise against it. Water is the best liquid you can drink after a workout and it shouldn’t be replaced by anything else. As you probably know, we humans should drink at least 68 ounces (or 2 liters) of water daily.
Sometimes we hear “liquids” instead of water and we often are confused by this and think we can drink a bit of tea here and a power drink there and then some coffee and get over that 68 ounces point. This is wrong. Water should NEVER be replaced by anything else. This is very, very important: you should drink at least 68 ounces of water daily so that you can stay hydrated, help your muscles recover faster, eliminate toxins, have more energy, etc. These are a multitude of benefits to drinking plenty of water yet most of yes take it for granted and sometimes not drink enough of it.
We recommend you drink about 5-10 ounces of water before a workout, 5-10 ounces during and 10-20 after the workout. Does that sound a lot? It might at first, but you will easily get used to drinking this amount with practice. While most doctors recommend 68 ounces daily, this is just a recommendation for the average man/woman, with an average weight, doing an average amount of movement.
It doesn’t take into account your special needs like your particular weight, how much your workout, how much you move about your day and so on. In truth, you may need to drink 101 ounces of water (3 liters) just to stay as healthy as you are now. You should test and see how much water feels natural to you and what is the level that makes you feel you “work” at your best. It might be 68 ounces, 101 ounces or even more. Test.
So, why should we drink water? How does water help us recover faster after a workout?
Lack of water will cause different, unpleasant types of pain
Not drinking enough water before, during and after a workout will lead to spasms, cramps, muscle pain, slower recovery times and slowed muscle growth. Why does this happen? Because when we exercise, our heart rate is increased which helps our muscles get a quicker supply of blood and oxygen. Not drinking enough water will lead to a decrease of efficiency in this process.
Water helps with muscle repair
Exercising (easier or harder) will sometimes cause tears or small muscle injuries which the body tries to fix by synthesizing protein (known as building muscle). This process needs water like we need air. Without enough water the process is delayed and without water (when we’re dehydrated) the body will turn against us and begin breaking down muscle tissue and effectively ruining our body and eliminating any progress we’ve made by working out. Yes, it’s that serious! Not drinking enough water has all sorts of bad effects on our body. Muscle recovery after workout can’t happen without water.
Water makes the nutrients go where they should
While working out we sweat a lot which makes us lose water. This means nutrients won’t be getting as fast to the muscles. Once we drink water, nutrients start moving quickly again.
Ever hear of delayed muscle soreness?
This is essentially muscle pain happening 12-24 hours after you’ve exercised. It can last for 3-4 days so it’s nothing to laugh about and as studies show, not drinking enough water makes it last longer. Fastest way to recover from sore muscles is drinking plenty of water.
As you can see, water is essential for both existence and recovering after a workout. We hope you are starting to understand it’s importance in our daily lives. If you’ve been drinking 2-3 glasses of water until now, please “upgrade” that to 8+ glasses. Do this for 7-10 days and you should feel the difference, both in your normal activities and on your muscles (faster recovery, muscles will grow faster, etc). Don’t take our word for it and drink 3 liters of water daily – test things for yourself and see how much water you need daily.