The Supplement "Activator": Water by Rossella Pruneti

Although certainly not a supplement, water is the most important of all nutrients.

FACTS

More than 75% of our body is made up of water
Bone is more than 20% water
2 cups a day are tipically lost to sweating and evaporation
2 cups to breathing
6 cups to waste removal

IF YOU DON’T DRINK ENOUGH…

…Your blood doesn’t flow properly,
…You cannot digest food properly,
…You may crash mid-way through a workout,
…You may perform worse,
…You may not make the most from your supplements!

Dehydration (even mild) impairs many aspects of physiology and metabolism, including immune function and overall recovery, so water is the number-one substance to consume.

DRINK UP FOR TRAINING & FITNESS

To stay adequately hydrated for training, drink:

Before Working Out:
At least two cups of water (16 oz.) two hours before exercise, especially if you train in the morning. We’re all slightly dehydrated when we wake up.
Extra-Tip: If your morning bodyweight is lower by more than a pound than it was the day before, drink extra water during the hour before and during training.

During Exercise:
At least a few ounces.
If you sweat a lot during training, your fluid needs are going to be even higher: about 20 oz. of water for each pound lost during your exercise session.

Throughout the day:
In addition, drink throughout the day especially if you are on a low-carb and high-protein diet.
Work up to a minimum intake of one fluid ounce per kilogram (2.2 pounds) of bodyweight per day.

Daily Hydratation Guidelines
Daily Energy Expenditure Minimum Daily Water Intake
2,000 calories 64-80 ounces
3,000 calories 102-118 ounces
4,000 calories 138-154 ounces
5,000 calories 170-186 ounces
6,000 calories 204-220 ounces

DRINK UP FOR MUSCLES!
The provision of liquid nutrients in and around the workout can lead to positive changes in the catabolic and anabolic events associated with a bout of resistance exercise:
-An anabolic environment is created, as the exercise and insulin signals are both stimulating cellular activity;
-Such nutrition can shift the net protein status in a positive direction so that muscle protein is being built in and around the workout;
-Muscle recovery is superior due to replenishment of muscle substrates;
-Nutrients are rapidly delivered for energy provision when it's most needed.

Sip immediately before and during exercise:
Carbohydrates (0.4 to 0.8g/kg) - The carbohydrate content of your drink should contain high GI carbohydrates that are easily digested, for example a 50/50 blend of glucose and maltodextrin.
Protein (0.2 to 0.4g/kg) - The protein content of your drink should contain easily digested and assimilated proteins like hydrolyzed whey.
Amino Acids (3-5g of each) - The BCAA (Branched Chain Amino Acids) may be important as they're the main amino acids oxidized during exercise. The provision of BCAA during exercise decreases net cellular protein breakdown. In addition, glutamine may spare muscle glutamine concentrations and maintain immune homeostasis during training and recovery.
Creatine (3-5g) - Creatine intake increases work capabilities during exercise, increases recovery of ATP-PC homeostasis, and may increase muscle mass directly/indirectly.
Water (2 liters) - The amount of water you consume with such a beverage is crucial since digestion will suffer if you have a beverage that's too concentrated.

After exercise:
Repeat the above beverage but add 500mg of vitamin C and 400IU of vitamin E.

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