The #1 Amazing Way to Maintain Your Muscle Mass, According to Sports Nutrition Experts

While lifting weights and eating enough protein are key to building and maintaining muscle mass, there is more to this equation. We also need to make sure we eat enough calories, eat them all macronutrients, and get enough hours of sleep. In addition, there is one surprising habit that everyone, from elite athletes to active people, may be overlooking when it comes to maintaining muscle mass. The good news is that it’s easy to use once you know what it is. Below, we reveal the #1 habit you need to start doing to maintain your muscle mass.

The #1 Routine for Muscle Maintenance

The #1 amazing habit you should start prioritizing is keeping your muscles properly hydrated. Yes, that means drinking enough water each day. (Not just to reach for your water cup when you’re thirsty or before you hit the gym.)

Believe it or not, most Americans – about 75% – drink plenty of water every day. (1) This is not something to be proud of. To understand why hydration is important to maintaining muscle mass, we spoke with two sports nutritionists, Amy Goodson, MS, RD, CSSD, LD and Kelly Jones, MS, RD, CSSD . They explain how proper hydration is important for proper body function and muscle health.

How Does Staying Hydrated Help Preserve Muscle Mass?

Water works behind the scenes in many ways to keep our bodies functioning properly. “Water is essential for cellular processes, including protein synthesis, which is important for muscle repair and growth,” says Goodson. He explains: “When you’re dehydrated, these mechanisms can become impaired, hindering muscle recovery and growth.”

So, even that killer workout you did yesterday won’t translate into muscle gains if you didn’t drink enough water afterward. Goodson also emphasizes the role of water as a transporter of nutrients, locking in important nutrients in the body, which affect our muscles. He says, “Water helps transport nutrients such as amino acids and glucose to muscle cells. Without adequate water, the supply of nutrients to the muscles can be impaired, affecting their growth and repair.”

Dehydration not only affects muscle repair and recovery but also hinders the supply of recovery nutrients (like protein and carbs) to your muscles and muscle recovery.

Water also influences the way your muscles move and contract. Goodson says, “Water plays an important role in maintaining electrolyte balance, which is necessary for proper muscle contraction during exercise. Dehydration can cause muscle soreness and decrease its performance.” And no athlete wants to experience muscle pain or decreased performance, especially during their big game or race.

Jones explains, “Losing just 2% of body weight can reduce endurance and energy metabolism.” For example, a 2% loss translates to about 3 lbs of fluid for a 150 lbs person disrupting the supply of nutrients to the muscles, which is important for sustained performance, Jones added. A “small loss” in fluid can also affect your energy, strength and even your mind in the short term, which can interfere with your ability to build and maintain muscle mass.

Tips for Staying Well Insured

Jones and Goodson recommend following these steps to stay hydrated and help you maintain your muscle mass as you age:

• Hydrate throughout the day: Start your day by drinking a glass of water before waking up to rehydrate after sleeping.
• Set water break reminders: “Having water goals or setting water reminders may be helpful for some people who are easily distracted by work or to-do lists, and therefore they end up dehydrated by the time they realize they’re thirsty,” says Jones.
• Carry a water bottle everywhere you go: Make it a habit to carry a water bottle everywhere you go to stay on top of your hydration goals.
• Find out how much water there is you need: A quick and easy way that Goodson recommends is to take your weight in pounds and divide it in half. Then drink plenty of fluid ounces for overall hydration. On days when you exercise, make sure you replace the fluid you lost. Replace every pound lost during exercise with 16 to 24 oz of fluid. (2)
• Hydrate before, during and after exercise: Goodson recommends drinking at least 16-20 oz of fluid before exercise, 5-10 oz every 20 minutes during exercise, and at least 16 oz for every pound lost. during exercise after exercise.
• Water is best, but don’t forget about other options as well: “Water is important, but soft drinks, milk, smoothies, sports drinks, all contribute to overall hydration,” says Goodson. Foods that are high in water, such as watermelon, oranges, cucumbers and celery, can also count towards your overall intake and help keep muscles well hydrated.
• Your urine can tell you a lot about how hydrated you are: Goodson explains, “Clear to pale yellow urine usually indicates adequate hydration, while dark urine may indicate dehydration.” Bad production or no demand after every 3-4 hours are two other signs that it is time to replace the water.

The Bottom Line

Staying adequately hydrated is an important part of maintaining muscle mass. Make it a habit to carry a water bottle with you, set water reminders, and include water-rich foods and other beverages such as milk, electrolyte drinks, and juices in your diet. Additionally, focusing on eating enough calories, eating all the macronutrients, getting enough sleep, and exercising regularly are important for maintaining and building muscle.