Final answer:
Adults trying to build muscle and lose fat should follow the IOM's Adequate Intake of water (3.7 liters for men, 2.7 liters for women), which aids in digestion, nutrient absorption, and waste excretion, all essential for muscle growth and fat loss.
Step-by-step explanation:
For someone attempting to build muscle and lose fat, it is recommended to consume an adequate amount of water daily. The Food and Nutrition Board of the Institute of Medicine (IOM) suggests an Adequate Intake (AI) for water for adult males at 3.7 liters (15.6 cups) and at 2.7 liters (11 cups) for adult females, including water from all dietary sources such as food and beverages. Two specific reasons support this recommendation:
- Water is essential for the proper digestion and absorption of nutrients, which is critical for muscle repair and growth.
- Adequate hydration supports metabolism and may help in the process of fat loss by aiding in the regulation of body temperature and the excretion of waste products.
Proper hydration is also a key factor in preventing dehydration, which can negatively impact athletic performance, metabolic reactions, and overall health.