Hydration plays a central role in bodybuilding. While most athletes focus on macros and supplements, water is the real powerhouse behind muscle growth and performance.
From early morning routines to post-workout recovery, fluids impact every part of the bodybuilder’s journey. Understanding what fuels their body is essential, not just what they eat, but what they drink.
So, what do bodybuilders drink, and how much water is truly enough?
Explore hydration strategies, common drink choices, and critical fluid needs for muscle recovery and growth. Whether you're a pro or just starting out, proper hydration can elevate your gains.
Why Hydration Matters for Bodybuilders
Roughly 79% of muscle tissue is water! Water supports nutrient delivery, joint lubrication, temperature regulation, and toxin elimination, which are critical in bodybuilding.
During intense training, the body loses fluids through sweat and respiration. Without replenishment, dehydration quickly reduces strength, endurance, and focus.
According to the Journal of Athletic Training, even a 2% drop in body water can lead to noticeable performance deficits. Staying hydrated helps bodybuilders maximize their energy, protect their joints, and promote muscle repair after workouts.
Proper hydration also enhances the effectiveness of bodybuilding drinks, supplements, and dietary strategies, ensuring nutrients are properly digested, transported, and absorbed.
How Much Water Should a Bodybuilder Drink Per Day?
The answer varies depending on the individual’s weight, training intensity, and environment. A common recommendation is to drink at least half of your body weight in ounces of water daily. For instance, a 200-pound bodybuilder should aim for 100 ounces of water per day.
However, professional bodybuilders often exceed this. Some consume up to 2.5 gallons (10 quarts) daily, especially when preparing for competition or training in hot climates. Aiming for clear, pale-yellow urine is a simple indicator of good hydration.
ALT: Bold what do bodybuilders drink when trying to gain muscle and how much water is ideal for peak performance.
Water Intake Guidelines Based on Body Weight and Training Intensity
To tailor hydration to your body, use this guideline:
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Light Training (<1 hour): 0.5–0.7 oz of water per pound
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Moderate Training (1–2 hours): 0.7–1 oz per pound
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Intense Training (>2 hours or heavy sweat): 1–1.2 oz per pound
Add 12–16 ounces for every 30 minutes of exercise to replace fluid loss. Also consider electrolytes if you're training for longer durations.
Remember that Magnesium is vital for hydration balance and muscle function, especially when sweating excessively.
Read more: 7 Benefits of Stretching
What Do Bodybuilders Typically Drink Throughout the Day?
Bodybuilders don’t just drink water, they consume a variety of liquids that serve different purposes throughout the day:
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Morning: Water with lemon or electrolyte mix
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Pre-workout: Active Energy or a caffeine-free pre-workout drink
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Intra-workout: BCAAs, electrolytes, or water with trace minerals
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Post-workout: Warrior Blend Protein Plus Greens or a recovery shake
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Nighttime: Herbal tea or magnesium-rich drinks for relaxation
These drinks support hydration, energy levels, recovery, and muscle repair.
Read more: 15 Ways To Lose Weight And Tone Up As A Vegetarian Or Vegan
Pre-Workout, Intra-Workout, and Post-Workout Drinks
Before workouts, bodybuilders need an energy boost. Caffeine-free pre-workouts or natural boosters like beetroot juice increase nitric oxide and enhance endurance.
During workouts, hydration with added electrolytes or Active Creatine helps sustain performance. Creatine, when taken with water, improves strength and reduces fatigue.
Replenishing lost fluids and nutrients post-workout is key. Many bodybuilders turn to plant-based protein powder for muscle repair. Blending it with coconut water supports rehydration and glycogen replenishment.
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Best Drinks for Muscle Gain and Recovery
When it comes to muscle growth and recovery, the top bodybuilding drinks include:
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plant-based supplements and vitamins: These support overall health and hormone balance.
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vegan collagen: Aids joint support and muscle repair.
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Tart cherry juice: Reduces muscle soreness.
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Chocolate plant milk: Offers a natural carb-to-protein recovery ratio.
These choices complement whole foods and help optimize training outcomes. Hydration amplifies their effectiveness.
Also Read: Best bodybuilding drinks for lean muscle development and rapid recovery.
Are Soft Drinks Bad for Bodybuilders?
Yes. Soft drinks are high in sugar and phosphoric acid, which can interfere with calcium absorption. They offer no nutritional benefit and can lead to dehydration due to their diuretic effects.
According to the National Institutes of Health, excessive soda intake can also increase inflammation, making recovery harder.
Bodybuilders aiming for optimal performance should avoid sodas and sugary carbonated beverages, especially close to training times.
Natural and Supplement-Based Hydration Options
Hydration doesn’t have to come from plain water alone. Bodybuilders often use:
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Coconut water: Natural electrolytes
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Cucumber juice: Rich in silica for joint support
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Foods to Boost the Lymphatic System: Help manage fluid balance
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Sunwarrior’s Active Energy and Active Creatine: Clean and efficient hydration and strength aids
These alternatives make fluid intake enjoyable and purposeful.
Common Mistakes Bodybuilders Make with Hydration
Many athletes unknowingly sabotage their performance by:
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Only drinking when thirsty (already dehydrated)
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Counting coffee or soda as water intake
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Not drinking enough on rest days
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Ignoring electrolyte needs during long sessions
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Relying solely on supplements without adjusting water intake
Hydration should be proactive. Carrying a reusable water jug and setting reminders are practical ways to stay consistent.
Tips for Staying Properly Hydrated During Training and Rest Days
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Start your day with 16–20 oz of water
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Sip water every 15–20 minutes during training
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Include foods with high water content (cucumbers, melons, greens)
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Drink herbal teas or infused water on rest days
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Add electrolytes if training exceeds one hour
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Limit alcohol and caffeine, both increase water loss
On non-training days, hydration supports muscle recovery, keeps joints and tissues healthy, and aids digestion and metabolism.
Conclusion
Water is more than just a thirst-quencher; it's the silent partner in every bodybuilding goal. Understanding what bodybuilders drink and how much water they need ensures better performance, faster recovery, and reduced injury risk.
While bodybuilding drinks like protein shakes and pre-workouts offer targeted support, nothing replaces the importance of consistent hydration.
Whether it’s plant-based protein powder, vegan collagen, or just pure water, smart hydration decisions can make the difference between plateau and progress.
Read more: 9 Health Benefits Of Water Running You Should Know!
FAQs
How much water do bodybuilders drink a day?
Bodybuilders often drink between 1 to 2.5 gallons of water daily. Factors like training intensity, climate, and body weight influence this range.
How much water should a bodybuilder drink per day?
A simple guideline is to drink 0.7–1 oz per pound of bodyweight. A 180-pound person needs 126–180 oz per day, and more is needed on training days.
What do bodybuilders drink during workouts?
They usually drink water with BCAAs, electrolyte mixes, or Active Creatine to replenish sweat loss and fuel endurance.
What are the best drinks for muscle gain?
Top choices include Warrior Blend Protein Plus Greens, tart cherry juice, plant-based protein powder, and chocolate plant milk. They provide protein, carbs, and antioxidants.
Do soft drinks affect bodybuilding performance?
Yes. They dehydrate, spike blood sugar, and reduce calcium absorption. Avoid them, especially around training sessions.
What is the ideal fluid intake for bodybuilders?
Most experts recommend around 1 gallon (128 oz) daily, adjusted for training and body weight. Electrolytes and mineral-rich drinks improve hydration.
Can drinking more water improve muscle recovery?
Yes. Water helps flush waste, transport nutrients, and reduce inflammation, which speeds up muscle recovery after workouts.
Are sports drinks better than water for bodybuilders?
Only if you're training for long durations. Otherwise, plain water or natural options like coconut water or Active Energy are better due to fewer additives.
What should bodybuilders avoid drinking?
Avoid sodas, excessive caffeine, alcohol, and artificial sweeteners. These beverages interfere with hydration and muscle function.
How do hydration needs change on rest days?
Slightly less water may be needed, but hydration is still crucial for nutrient transport, muscle recovery, and joint health. Stick to clean fluids like water and herbal teas.
