Essentialness of Water
Intro 
Hey guys! Well it's time for another article from KM. This one being about the importance of water consumption. Water is probably one of the most important factors in a trainee's diet. Water is often overlooked and it's importance cannot be overstated. Water is the most critical nutrient for health, growth, and development. It's also the most abundant nutrient in the body, not to mention the most important (75-80% of body). Water is essential in everyday life because
it is used as energy, and it effects the contraction and performance of a muscle. I will also elaborate on the signs of dehydration
Drinking water for health is an important aspect of building muscle. Why? Water is everywhere in your body, sort of like a river flowing through your arteries, veins, carrying nutrients to your cells and transporting waste out of the body. Water basically fills every space in your body and helps form the structures of protein and glycogen. SO...
Energy 
Although water does not provide energy in the same way Carbs and Fat do, it plays a very important role in energy transformation. Water is the medium in which all energy reactions take place. Therefore, you need to drink a lot of water for health, stamina, fuel, and building muscle!
Muscles & Water
In order to move muscle, you need water. Muscle is considered an active tissue and water is found in the highest contents in active tissue (source).
If your body is dehydrated, chances are you're not going to have a very productive training session. Your muscles are deprived of electrolytes.
Muscles are controlled by nerves. The transmitted stimulation of nerves and contraction of muscles are the result of the exchange of electrolyte minerals dissolved in water (source). It's essential that you drink water for health and building muscle. Without enough water, your muscles are not getting enough electrolytes. Muscle strength and control are weakened. If you want to build muscle, than you must keep your body well hydrated.
Amount of H20 Necessary?
You need a minimum 1 Gallon water/per day and even more to replace the amount you lose during exercise. Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise. If you work out under cooler conditions you're likely to lose a good 4 cups of water. If you are working out in a hot climate, you can easily lose a lot more and therefore, dehydrate very quickly. If you don't
replenish your body with fluids during exercise, you will tire very quickly and your performance will be poor.
Important Signs of Dehydration 
- Sore throat, scratchy voice.
- Urine- Should be odorless and relatively clear. If it's golden or strong odor, you're dehydrated. (Also rich in Vitamin B is urine is gold).
- Fatigue, Headache.
- Muscle cramps (common)
- Burning sensation in stomach
- Cold feet and hands
- Dry skin
Conclusion
It is very important that drink water for health and that you keep your body well hydrated. Even a small, temporary shortage of water can impair your body's and muscle's functions. If your muscles become dehydrated by only a small fraction, you lose a certain amount of contractile strength and speed! So DRINK UP! Everyone in this sport should be consuming large quantities of water already but for the newbies, learn.
It's water so drink !
Kev
Jegtvig, Shereen. "Drinking Water." About. 10 Mar. 2008 <http://nutrition.about.com/od/hydrationwater/a/waterarticle.htm>.
Danielson, Matt. "Dehydration." Bodybuilding.Com. 11 Mar. 2008 <http://www.bodybuilding.com/fun/matt50.htm>.
- ...it is what it is.... 
Your favourite Gym hitting hick
