While you are on a weight & muscle gain program, it is essential for you to make an effort to drink more water. The best thing to drink is water, and a lot of it. Your body needs it desperately to perform well amidst the incredible strain you are placing on it with your workouts. Water is crucial even for those who don’t workout because your bodily functions (blood circulation, breathing, perspiration, digestion, etc) demand it greatly. Water will give you the fuel you need to work hard getting the body you want. Split your water intake up over the course of your day.

Unfortunately, especially in America, the first thing people reach for when they are thirsty is a sugary beverage. This is the last thing that a thirsty person needs. It may seem to quench your thirst, but it actually makes the problem worse. Most people walk around dehydrated without even knowing it. When your body finally signals that you are thirsty, you are way past dehydrated.

To make sure that your muscles stay hydrated, you should aim to drink an amount equal to .66 times your body weight (in ounces) per day. This doesn't mean soda or juice, it means water! So if you weigh 145 lbs, you should be drinking at least 96 oz per day. You must drink water throughout the day and not try to chug it all at once.

Water removes toxins from the body. Drinking a sufficient amount of water will not only increase your vascularity (more visible veins), but it will also help to quickly remove toxins from the body. Protein generates metabolic waste products that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.

I recommend adding a few capfuls of lemon juice to your glass of water; it makes for a great-tasting drink and I never drink water without it. Milk is also important for bulking, especially for hardgainers.  99% of my fluid intake consists of whole milk and lemon water.  Try skim milk if you need less fat. You should DEFINITELY eliminate the drinking of sodas, energy drinks, and other sugary liquids, as they are bad for you! Buy lemon juice here.

Drink Water!