Maintaining muscles is not just about eating protein foods. Experts remind 1 key to not ignore them.

If you want to gain muscle or maintain muscle mass, in addition to weight training and taking enough protein, there are more key factors that cannot be ignored. For example, we need to ensure that we have enough heat and balance three major nutrients (protein, carbohydrates and fat), and get enough sleep.

In addition to this, there is a habit that is often overlooked but very important, that is, maintaining a good hydration state. To put it simply, it is "suitable for water replenishment".

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experts say that moisture plays a variety of key roles in the human body, including:

1. Protein synthesis requires water participation and

moisture are necessary for cell thrombosis and protein synthesis, and protein synthesis is the basis of muscle repair and growth. Hydrotherapy deficiency affects these processes and reduces muscle repair efficiency.

2. Nutritional transportation relies on water to help

Water is a medium for transporting important nutrients such as amino acids and glucose to muscle cells. If there is water deficiency, the nutritional supply will not be smooth, and muscle growth and repair will be affected.

3. Maintaining electrolytic balance and muscle contraction

moisture helps maintain electrolytic balance, which is important for the normal muscle contraction. Hydrotherapy can cause muscle dysplasia and decreased exercise.

Experts remind that as long as the body loses about 2% of the body fluid, for example, a person with about 68 kilograms loses 1.36 liters of water, endurance and energy reliance will significantly decrease, and the exercise time and strength will be limited, affecting the training effect.

Replenishing water does not have to drink only white water

In hot weather, the risk of dehydration is higher, so it is especially important to maintain adequate water replenishment. But not everyone likes the taste of drinking white water. At this time, you can try the following method:

1. Add natural fruits to scent

citrus fruits such as oranges, grapefruit, lemon, and Lem, which not only makes the water more delicious, but also provides vitamin C and other nutrients.

2. Eat more high-hydrating fruits and vegetables

Watermelon, strawberries, grapefruit, cantaloupe, lettuce, cucumber, celery and tomatoes, etc. are all foods with high moisture content. Eating these can also help replenish water.

3. Water replenishing roles for other drinks

Milk, tea and coffee also contain moisture, which can be used to help replenish water.

4. Choice of soaking water

If you like soaking water, it is recommended to choose pure soaking water with simple ingredients without artificial sweeteners.

5. Use of sports drinks

Sports drinks are mainly used for high-strength exercises (about 60 minutes or more) and are usually not required for daily activities.

How to maintain good hydration status?

The following are expert practical suggestions to help you keep hydrated at any time and promote muscle health:

1. Continue to replenish water throughout the day

Water drink a glass of water first after waking up to replenish the water lost during sleep.

2. Set a reminder for drinking water

Use your mobile phone or bell to remind yourself to drink water regularly to avoid forgetting to replenish water due to busyness.

3. Bring a water bottle with you

to make drinking water a habit, and you can easily replenish water regardless of work or going out.

4. Calculate the daily water required

Multiply the body weight (kg) by about 35 ml to estimate the basic daily water required. For example, people weighing 68 kilograms need about 2.4 liters of water a day.

5. There are tips for water replenishing during exercise

Add about 500 to 600 ml of water before exercise, and add 150 to 250 ml of water every 15 to 20 minutes during the exercise. After the exercise, every 1 kg of weight is reduced, and about 1.5 to 2 liters of water is added.

6. Multiple drinks and water-containing foods are included in water replenishment

water is the best choice, but milk, juice, sports drinks and fruits and vegetables are also sources of moisture.

7. Observe the color of the urine and determine the hydration state. Clear or light yellow urine means sufficient moisture, dark urine may represent effluent. If you do not urinate for more than 3 to 4 hours, you should also pay attention to water replenishment.

How much water should I drink every day? It is common to drink eight cups (about 240 ml per cup) of water every day, but the actual demand varies from person to person. People with high activity or exercise usually need more water, and pay special attention to the amount of water replenishment in the weather. Only by adjusting your lifestyle and your body's feelings can you maintain the best state.

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