How Much Water Should I Drink When Consuming Whey?

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kay, so you've got your Whey Protein and your shaker bottle and post-workout routine sorted. Yet here's the question that often gets overlooked - are you consuming enough water to support your Whey consumption?

Whey Protein is a fantastic muscle-building supplement but it also places quite a demand on the body for fluids. There is a requirement to hydrate when metabolizing proteins and without adequate water, you may be slowing down digestion, putting more pressure on your kidneys, or not supporting muscle recovery post-exercise.

So how much water do you need to drink whilst consuming Whey? Is there a specific ratio for optimal absorption? What happens if you do not hydrate? Let’s learn all that in this blog…

Also Read: Should You Consume Whey with Milk or Water?

Why Hydration Is Crucial When Consuming Whey Protein?

Whey Protein, no doubt is the perfect option for muscle growth and recovery, but one thing that is often overlooked is hydration. Most people think only of their protein intake, but forget that water is an important component of how your body processes and uses Whey Protein. 

1.  Water Is Needed For Protein Metabolism

When you consume Whey Protein, your body breaks it into amino acids. These amino acids are then absorbed by the body and used by the muscles to repair and regrow. The protein metabolism process will produce nitrogen waste products. Your kidneys will need to filter them to rid your system of the waste. If you do not have water in your system, the kidneys cannot efficiently flush these toxins out of your system. Too little water can lead to dehydration and an unnecessary root of additional strain on your central nervous system too.

2.  Prevents Dehydration & Fatigue

High protein diets can result in you losing water through urine. If you improperly drink fluids when having a high-protein diet, it may lead to fatigue, headaches, and slow metabolism. Drinking enough water will ensure your body doesn’t struggle when it functions and keep you energized and focused.

3.  Aids Digestion & Nutrient Uptake

When dehydrated, digestion can become impaired, with blood flow to the gut reduced and the efficacy of the digestive enzymes diminished. This can mean bloating, discomfort, and ultimately poor nutrient absorption, which is to say, you’re not maximizing your protein intake.

4.  Helps Keep Kidneys Healthy

It’s the job of kidneys to filter waste from protein digestion, and it’s important to stay hydrated to help really flush out the excess nitrogen waste, which keeps your kidneys working well.

5.  Improves Muscle Recovery & Performance

Muscle recovery isn’t about protein, but also hydration. Proper hydration helps to deliver needed nutrients to muscles, reduce soreness, cramps, fatigue and promote faster recovery.

Also Read: Amazing Benefits of Drinking Water on an Empty Stomach

How Much Water Should You Drink With Whey Protein?

1.  General Hydration Recommendations

The hydration requirement for a person is based on body mass, amount of physical activity, and the climate they live in. It is generally recommended that males need about 3000 ml per day and females need no less than 2200 ml per day. The amount of hydration would be much higher in people who engage in regular physical activity, strength training, who workout in hot climates, and on supplementation particularly Whey Protein and Creatine use. 

2. Water Drinking when using Whey Protein

While supplementing with Whey Protein, it needs to be emphasized that the importance of hydration is magnified. Below are some general tips on how to ensure proper supplementation and hydration:

• Mixing Ratios - Every scoop of Whey Protein (~25 g) powder will require 250-300 ml of water or milk in order for the powder to mix and be absorbed by the body effectively.
• Post-Exercise Whey Protein - After taking Whey Protein particularly post-exercise, you will want to hydrate with water to help with muscle recovery.
• Drinking Water - Instead of drinking large amounts of water at once, we recommend drinking small sips of water throughout your day to obtain proper hydration, health, performance, digestion, etc.

2.  Signs You Need More Water

Using Whey Protein and having the following signs may indicate you need more water:
• Dark yellow urine – You are dehydrated.
• Fatigue or headaches - You are dehydrated
• Muscle cramping - Typically due to dehydration and the loss of electrolytes.

Also Read: Ways Hydration Can Facilitate Immunity

COMMON MYTHS ABOUT PROTEIN & HYDRATION

Myth #1: Excessive Water will Wash Out Protein
Many people are concerned that they will wash out protein by having excessive water, and that affects how effective the protein is. In reality, water does not inhibit protein absorption but assists digestion, helps transport nutrients, and supports recovery after exercise.

Myth # 2: Protein Dehydrates
Many people believe high protein diets dehydrate you. This is only half right. When we metabolize protein, we also use water, which doesn't mean if you consume Whey Protein then it automatically dehydrate you, but as long as you consume enough fluids, your body metabolizes protein without harmful effects.

Stay properly hydrated; drink water but not too much. If Whey Protein drives muscle development and recovery, one of the ways to maximize its advantage is to stay hydrated…

Taking Whey Protein with limited hydration is the same as training without recovery – don't do it...

Also Read: How Long Does it Take For Whey Protein To Give Results?

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Reference:

https://pubmed.ncbi.nlm.nih.gov/20356431/

https://pubmed.ncbi.nlm.nih.gov/9972188