Many people believe that just drinking enough water will prevent the body from dehydration. However, reality shows that the muscle system, which accounts for about 75% of water, has more specific needs. Regular use of coffee, energy drinks or soft drinks can make you feel less thirsty, but it does not help muscles maintain the necessary moisture from within.
According to Ms. Veena, Head of Clinical Nutrition and Head of Clinical Nutrition and Diet at Aster Whitefield Hospital (Bengaluru, India), water retention for muscles not only depends on the amount of water drunk, but is also closely related to the quality of daily food.
Why do muscles need to be hydrated from the inside?
Water plays a central role in the activity of muscle cells. When muscles are adequately hydrated, muscle fibers become more flexible, more elastic and more efficient in exercise. Conversely, dehydration reduces blood flow to muscles, limiting oxygen and nutrients, thereby causing rapid fatigue, easy cramps and prolonging recovery time after exercise.
Notably, muscle dehydration can occur even when you do not feel thirsty, especially in people who work for many hours or exercise regularly.
6 types of foods that help provide natural water for muscles
According to nutritionist Veena, some foods have the ability to retain water effectively by providing fluids and electrolytes simultaneously:
Rich in water, containing vitamin C, helps support muscle tissue recovery after exercise.
Not only rich in water but also provides magnesium and calcium, minerals necessary for muscle contractions.
Coconut water: Rich in potassium and electrolytes, helps replenish water quickly and reduces the risk of cramps.
Provisions water, protein and beneficial bacteria, supporting muscle mass maintenance and long-term recovery.
Green leafy vegetables: Spinach and kale are rich in water, potassium and magnesium, which help regulate the balance of fluids in the body.
Other water-rich vegetables: Tomatoes, zucchini, celery also contribute to moisturizing muscles from the inside.
Impact of dehydration on muscle function
When the body is dehydrated, muscles become tired faster, easily contract and reduce movement efficiency. In addition, the process of metabolic waste elimination is slow, causing post-exercise pain to last longer than normal.
Eating mistakes that make muscles easily dehydrated
Many people unintentionally dehydrate their muscles by replacing filtered water with caffeinated or sugary drinks. A diet rich in processed foods and low in fresh vegetables and fruits also disrupts electrolyte balance. In addition, skipping meals or protein deficiency makes it difficult for the body to effectively regulate and distribute water to muscle tissues.
According to experts, combining drinking enough water with a diet rich in natural foods, rich in water and minerals is the most sustainable way to keep muscles healthy and flexible.
