Strength training and adequate protein intake are important for building and maintaining muscle mass, but they’re not the only two. Eating enough calories and all Get your macronutrients in and get enough sleep. Plus, there’s one surprising habit everyone from elite athletes to active individuals may be neglecting when it comes to maintaining muscle mass. Luckily, once you know what it is, it’s super easy to implement. Here’s the #1 habit you should start adopting to maintain muscle mass:
The best habits for maintaining muscle
One surprising habit you should prioritize to maintain your muscle mass is staying properly hydrated. Yes, that means drinking enough water every day (and not just reaching for a water cup when you’re thirsty or before you hit the gym).
Believe it or not, most Americans (about 75%) are chronically dehydrated every day. Hydration is involved in many bodily functions, so to understand why it’s important for maintaining muscle mass, we spoke to two sports nutritionists. Amy Goodson, MS, RD, CSSD, LDand Kelly Jones, MS, RD, CSSDIt explains how proper hydration is important for optimal bodily function and muscle health.
How does hydration help maintain muscle mass?
Water works behind the scenes in a variety of ways to keep our bodies functioning optimally. “Water is essential for cellular processes, including protein synthesis, which is essential for muscle repair and growth,” says Goodson. “When you become dehydrated, these processes are impaired, which can hinder muscle recovery and growth,” she explains.
So, yesterday’s intense workout won’t translate to muscle gains if you don’t hydrate properly afterwards. Goodson also emphasizes that water acts as a nutrient transporter, transporting essential nutrients around the body. This also impacts muscle. She says: ““Water helps transport nutrients like amino acids and glucose to muscle cells. Poor hydration can impede the delivery of nutrients to muscles, which can affect muscle growth and repair.”
Not only does dehydration affect muscle repair and rebuilding, it also prevents recovery nutrients (such as protein and carbohydrates) from reaching your muscles and helping them recover faster.
Water also affects muscle movement and contraction. “Water plays a key role in maintaining the electrolyte balance needed for proper muscle contraction during exercise,” says Goodson. “Dehydration can lead to muscle cramps and poor performance.” No athlete wants to experience muscle cramps or poor performance, especially during an important match or race.
Jones explains that “a 2% loss of fluid can reduce endurance and energy metabolism.” For example, for a person who weighs 150 pounds, a 2% loss equates to roughly 3 pounds of water. This may not seem like a big deal, but it can ultimately affect how long you can run, swim, or bike for. This is because dehydration prevents the delivery of nutrients to muscles that are essential for sustained activity. Jones also says that even slightly more water loss can affect muscle strength, intensity, and even mental clarity. This can lead to lifting lighter weights, fewer repetitions, or shorter workouts, which can hinder your ability to build and maintain muscle mass.
Tips to stay properly hydrated
Jones and Goodson recommend following these steps to stay hydrated and maintain muscle mass as you age:
- Stay hydrated all day: Drink a glass of water as soon as you wake up to hydrate after sleep and start your day hydrated.
- To set a reminder to drink water: “If you’re someone who easily gets distracted by work or to-do lists and ends up dehydrated by the time you realize you’re thirsty, setting a hydration goal or reminders in a hydration app may be helpful,” Jones says.
- Carry a water bottle with you wherever you go: To help you reach your hydration goals, get into the habit of bringing a water bottle with you wherever you go.
- Check the amount of water you need: A quick and easy trick, Goodson recommends, is to measure your weight in pounds and divide it in half, “then drink that many ounces of fluid to hydrate yourself overall.” On days when you’re physically active, make sure to replenish any fluids you lose: For every pound you lose during physical activity, drink 16 to 24 ounces of fluid.
- Hydrate before, during and after exercise: Goodson recommends drinking at least 16 to 20 ounces of fluid before exercise, 5 to 10 ounces every 20 minutes during exercise, and after exercise, at least 16 ounces of fluid for every pound of weight lost during exercise.
- Water is best, but don’t forget the other options. “Water is important, but flavored water, milk, smoothies, and sports drinks can also help keep you hydrated,” says Goodson. Foods that are high in water, like watermelon, oranges, cucumber, and celery, also count toward your total fluid intake and help hydrate your muscles.
- Looking at your urine can give you a good idea of how hydrated you are. “Clear to pale yellow urine generally indicates adequate hydration, while dark urine may indicate dehydration,” Goodson explains. Urinating in small volumes or not urinating every 3-4 hours are two other signs that you need to stay hydrated.
Conclusion
Staying well hydrated is a key factor in maintaining muscle mass. Carry a water bottle, set reminders to hydrate, and get into the habit of including water-rich foods and beverages such as milk, electrolyte drinks, and juices in your diet. Additionally, eating enough calories, getting all the macronutrients, getting enough sleep, and exercising regularly are all important for maintaining and building muscle mass.
