Water Hydration - "The Real Roc" - Roc Shabazz

A known fact about water is that the less you drink, the more likely you are to become over trained. Muscles are comprised of over 70% water. A higher protein intake requires more water. Sweating from intense workouts causes you to dehydrate and lose body water. Water is an essential transport mechanism for a vast array of nutrients like vitamins and minerals and even carbohydrates. It serves an important role in all cellular activity. If your water intake is too low, your ability to transport nutrients becomes compromised, muscle fullness decreases and a toxic buildup of ammonia, urea, uric acid and other junk begins to accumulate in your body. At that point, your body's not capable of pushing water into the muscle because too much is pulled out to handle the demands and stresses being placed on it.

To stay adequately hydrated, take your body-weight and multiply it by .55 – that's about how much water you should drink in ounces every day. For example, if you currently weigh 202lbs, you want to try to drink 111 oz (202 X .55) of water every day. If you are a long-distance runner or are exercising in extreme heat, multiply your bodyweight by .66.