• Troy Brown

The importance of H20 for fat loss and building muscle!


Water, H2O, Agua, whatever you would like to call it….It is ESSENTIAL to life! If you went a few days without water…..death would be knocking at your door very quickly from dehydration. That is why we cannot stress enough about the importance of proper and adequate hydration.

Did You know?? Your body is made up of 60-70% of water? Bones contain 22% water, adipose tissue contains about 25% water, muscles cells contain 75% water, and blood contains nearly 83% water. That’s a whole lot of water!!! It kind of makes a whole lot of sense to drink water if you goal is to build lean muscle mas or to lose fat. Your body is made up of a bazillion cells in your body that are made up of primarily water (intracellular). Water acts a solvent, transporter, lubricant, regulates temperature, mineral source, etc. Do you see why I put such an emphasis on ensuring that you are well hydrated throughout the day? Water is kind of a big deal!!!

I personally think that most people walking around on this planet are living in a dehydrated state. Your fatigue that you get between noon and 2pm can be a sign of dehydration! But what do we do as humans. We head out to Starbucks and grab an Americano! This has the potential to cause even further dehydration!

Troy Browns 12 Week Lean Body Transformation Program

From 230lbs to 190lbs

How Do We Lose Water?

  • Respiration

  • Sweating

  • Urine

  • Fecal Output

Proper hydration helps to keep our metabolism working optimally, increases mental clarity and keeps energy stable and it also aids in curbing cravings!!!

How much water should I drink in a day?

Here are a few guidelines to help you ensure that you keep hydrated:

  • Have a glass or two of water as soon as you wake up in the morning. Your body has gone hours without water and needs it.

  • Make sure that you’re not dehydrated at the time of your workouts or you will be negatively impacted.

  • Ensure to continue to hydrate after your workout.

  • In general, 2-3L of total fluid it balances out water loss.

Poor Hydration Can Lead to Changes in the Body

  • Poor performance levels in the gym

  • No pump when working out

  • Headaches

  • Low Blood Pressure

  • Dizziness

  • Fainting

  • Rapid Heart Rate

  • Constipation, etc.

Tips on How to Increase Your Daily Intake of Water

  1. If you drink zero or no little water per day, start small and add a cup or two every other day and work your way up.

  2. Make it appart of your morning ritual. As soon as you get up have a few glasses of water.

  3. Add some flavor water

  4. Have a glass of water after every bathroom break

  5. Use an app to track your daily intake and to remind you of your daily intake goal.

  6. Invest in a filter system

  7. Get a jug, mug, bottle, cup that you enjoy drinking out of

  8. Take a bottle of water wherever you go

  9. Try sparkling or mineral water over soda.

  10. Squeeze some lemon or lime into it

  11. Every time you have a sip, take 10 gulps

  12. Or simply just get use to it lol :)

There are many ways to get yourself to increase your water intake throughout the day. Make this a goal, make it a priority. The simplest things can make a huge effect. It doesn't take a lot of effort either.

Now how much water a day should you drink? I would recommend a bare minimum of 4 litres of water per day! That is if you are serious about building muscle and losing fat.

Drink up....summer is just around the corner!


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