Nutrition Corner: Hydration and Muscle Mass
Published on September 01, 2026
From the desk of the OFA Registered Dietitian: Patricia O’Neill Ricks, MPA, RDN, CDN
Hydration and Muscle Mass
We are trying to maintain muscle mass as we get older. We know why we need to exercise and try the workouts recommended… but we may not realize that we cannot improve without a simple nutrition fact: Stay Hydrated!
Proper hydration facilitates the transport of nutrients, such as amino acids (simple element of protein) and glucose (simple element of carbohydrate) to muscle cells. Without adequate hydration, nutrient delivery to muscles can be compromised, affecting growth and repair.
Water also influences how your muscles move and contract. Water plays a huge role in electrolyte balance, which is necessary for proper muscle contraction during exercise and daily living tasks. Dehydration can lead to muscle cramps and the inability to perform simple tasks/ exercise performance. According to the National Academy of Sports Medicine a 2% body fluid loss/3 pounds of fluid for someone weighing 150 pounds can lead to a disruption of proper nutrients delivered to your muscles. Slightly higher loss in fluid can impact your strength, mobility and mental acuity.
It is still warm out and we must remember to hydrate in the summer months and all year long. Here are some tips to stay hydrated:
• Hydrate all day long: Start your day with a glass of water and keep filling up that glass all day long. Coffee, tea, lemonade can add to your fluid intake, but it remains important to have water as your primary fluid intake.
• Set a Water Break Reminder: It is not uncommon to forget to hydrate, especially when we are busy during the day. Set a reminder/ alarm to remind yourself to stop and get some water.
• Carry a water bottle with you.
How much water do I need for exercise and to maintain an active lifestyle? A quick method for minimal hydration is to take your weight in pounds and divide that in half. Drink that number in ounces.
For Example: 150 pound person / 2 = 75 ounces minimum per day which is ~ 9 x 8oz cups or 6 x 12 ounce water bottles. Adding at least 12- 16 ounces of water to your day for excessive heat or a very active day.
That is not much more than an average sedentary Women, age 65 & older recommended minimal water intake of ~ 68 ounces or about 8 cups per day, Men ~ 85 ounces or about 10 cups per day. Staying hydrated, eating enough macro nutrients (Protein, Carbohydrate and Healthy Fats) and getting good quality sleep is essential to be able to move with daily living tasks and to take it up a notch with exercise for muscle maintenance.
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