Immediately it should be noted that water is necessary, and especially with increased physical exertion. During training in the form of sweat leaves a lot of fluid (about 1-3% of the total body mass), and its excess can lead to dehydration and even heat stroke.
Moisture is necessary for thermoregulation. As with intense loads the body temperature inevitably rises, sweat begins to form, which cools the body. But at the same time, the liquid leaves all tissues, including muscle tissue, and they simply need water for normal operation. In addition, the blood thickens noticeably, and because of this, it becomes difficult for the heart to pump it, the load placed on it almost doubles.
In addition, water is necessary for weight loss. So, with its deficiency, the process of burning fat cells is inhibited greatly. And this happens because excessively thick blood can not deliver oxygen to all cells. As a result, fat cells do not oxidize and, therefore, do not burn.
What is the best water to drink?
- The ideal option would be the usual clean water, and preferably either filtered, or boiled, or distilled. Ordinary tap water is not suitable, as it contains a mass of unnecessary and even harmful substances.
- You can also use mineral water, but only table water, and not medicinal (the latter is recommended only if there is evidence).
- For professional athletes, the ideal option will be special sports drinks enriched with useful substances: vitamins, macro-and microelements, proteins, carbohydrates and minerals.
Absolutely you can not drink any sweet carbonated drinks, juices and milkshakes. Firstly, they will not quench their thirst, secondly, they contain sugar, and thirdly, they will overload the digestive system.
By the way, the temperature of the consumed fluid is also important. Ideally, the water should be cool, because it is in this form that it is not only better absorbed, but also helps to fully cool the body. Drinking excessively cold liquid can cause vasospasm and lead to hypothermia. A hot will increase sweating and body temperature.
To saturate your body with moisture, about two or three hours before your workout, drink about 500 ml of water. It is also worth drinking a glass of water about half an hour before the start of the session. Drink immediately before exercise (especially a lot) should not be, it will increase the load on the stomach and the whole body. In the summer consumption should be increased by about 200-300 ml.
During the workout, you should drink about 100 ml every 10-15 minutes. But this should be done in small sips. Many trainers recommend to use one portion after each completed exercise to replenish fluid stores. And if it was difficult and required a lot of effort, the one-time volume can be increased to 150-200 ml. You should also focus on your condition, that is, on thirst.
But in any case, it is not necessary to drink an excessive amount at a time, as the feeling of overcrowding of the stomach will cause discomfort and interfere with exercise, and in some cases can even lead to nausea or vomiting.
And then what?
After training, it is imperative to compensate for the loss of moisture, so that the use of water at this stage is equally important. Within two hours after the end of the session, drink about 500-700 ml of water. Continue to drink in small portions over the next 4 hours to fully restore the water balance.
The optimal amount
How much water should you drink? Above were presented only approximate volumes, but they should depend on your needs, intensity of loads, conditions of training, as well as weight and some features of the body. So, the greater the weight, the more significant will be the volume of fluid consumed. It should also increase as the intensity of training increases, since much more moisture is lost when performing complex exercises.
Be sure to monitor your condition, quench your thirst, because it is the surest indicator of water deficiency in the body. In addition, if you have kidney problems or diseases accompanied by swelling, then you should not abuse it.
Anyway, the daily volume of fluid intake should be about 2-2.5 liters for people with average body weight. But in the summer consumption should be increased by about 500-1000 milliliters.
Some tips for athletes and lovers:
- To be sure of the quality of the water, always take your own bottle with you for training. In addition, keep it close to you.
- A special sports bottle with a convenient dispenser will help to make the right sips.
- It is best to drink water in small sips and small portions, so the stomach will not overload (and a large load placed on it can interfere, cause discomfort and decrease performance), and the body will have time to fully absorb the liquid.
- To control the amount of water you drink, record the amount of fluid you use.
- Identify the lack of fluid will help the urine. If her color is dark, and urination is rare, then your body is clearly not enough water.
- If you are in doubt about something, then consult with an experienced coach.
- They will help replenish moisture reserves and water procedures, as the body can absorb some of the fluid through the pores of the skin. Therefore, after class it will be useful to take a shower.
- Do not drink excessively salty mineral water, as it can increase thirst.
- Drink every time you have a feeling of thirst, you should not fight it. If you really want to drink, but you just did it, then you can just rinse your mouth with water. This is what boxers do, who during battles cannot use liquid at all.
- Drinking specialized sports drinks is recommended only if the load during training is significant. If the intensity is low, then water will do.
Drink properly to workout were effective and useful!
Important properties of drinking water
- The health of a person depends on the immune system. Drinking water removes toxic chemicals from the body and makes the immune system stronger and more secure.
- During hot weather or during exercise, the body loses too much water in the form of sweat. Drinking water reduces body temperature and restores the necessary supply of water.
- Water improves the skin's moisture level, making it look fresher and younger.
- Water contributes to the consumption of food, as well as vitamins and minerals that it contains.
- Drinking water creates a feeling of fullness, which leads to a natural organization of the consumption of extra calories.
Drinking water during sports
Can I drink water during a fitness workout?, depends on what result you want to achieve from this workout. If your task is to tighten and build muscle, make the figure more slender and athletic, experts recommend drinking plenty of water. If you want to lose weight without building muscle, that is, you are doing aerobic rather than strength exercises, it is advisable to drink much less during classes so that the water does not make you heavy with active movement. But to completely abandon the liquid during exercise can not be.
Ways of losing weight, based on the removal of excess water from the body, are dangerous to health and ineffective. During the sports load, the body first extracts water from the blood and muscle tissue, and then from the fatty deposits. The water removed from the fat cells will subsequently return. If water is rejected, the blood thickens, which can lead to vascular diseases and lower blood pressure. In addition, during dehydration there is a risk of kidney stones.
Athletes who focus their attention on the muscles and the overall development of the body, should adhere to a specific scheme of fluid intake. Two hours before a workout, drink 200-300 ml of water, 100 ml should be consumed every 10-15 minutes during classes.
In the process of strength training in the muscles, lactic acid is formed, which causes pain and discomfort. Water allows you to "wash" this substance from the body. Many athletes add some honey to the water - glucose will help restore energy balance. It is recommended to drink in small sips, focusing on your feelings. If you are uncomfortable with water, limit the amount of alcohol you drink.
When aerobic training (running, dancing, fitness), which are used most often for weight loss, it is not recommended to drink a lot. The heart and the kidneys, which are already actively working under such loads, receive a serious blow with an additional amount of water consumed.
With a stomach full of water, it is difficult to engage in such activities. It is better to get drunk half an hour before the workout and 15-20 minutes after the end of the lesson. Some coaches advise to simply rinse your mouth when you run or dance, but do not swallow the water. This is an individual one - many really have just enough to refresh a dry throat. It is important that the water is not cold - this can adversely affect the temperature regime of the body and make it more vulnerable to colds.
Is it possible to drink water during a workout or is it worth refraining?
Drink water during exerciseOn the one hand, it is necessary, because from a biology course at school we know that a person is 75-80% water and water deficiency, that is, dehydration, affects the body very negatively. That is why it is absolutely necessary to monitor the water balance in the body.
With active physical exertion, body temperature begins to rise. To cool his body begins to produce sweat, which balances the temperature inside the body. At the same time, the blood begins to thicken, and it becomes very difficult for the heart to pass it through itself and distribute it throughout the body. As a result, the heart receives a double burden due to dehydration during exercise.
We play sports in order to keep the figure normal and lose weight. But the lack of moisture in the body is great inhibits fat burning. Too thick blood does not carry oxygen to the cells, which means that fat cells do not oxidize. But only with a sufficient amount of oxygen in the blood can fat breakdown occur.
Drinking water during a workout, it turns out, is not only possible, but also vital. Water helps to restore the body after physical exertion, promotes the absorption of proteins, the flow of amino acids into muscle cells. Due to the dehydration of the body, the protein is poorly absorbed, and all surplus is removed from the body naturally. Therefore, if the goal of training in the gym for you is to build muscle mass, then without water this process will be extremely slow. If you take extra creatine and protein supplements, the rate of water consumption per day increases from 1.5 liters (normal) to 3 liters.
There are such sports, to drink water during training in which, it is still necessary to limit. In particular, this sport is running. In this athletic sport, heavy consumption of water can reduce stamina. Also, drinking water during a workout is not recommended for athletes preparing for competitions and wishing to get rid of body fluids, such a regime is called “drying”. But to drink water during regular workouts is a must.
Drinking water while exercising - tips
Tip # 1. Drinking cold water during exercise can not be a risk of getting sick. Given the hot body and exposure to cold water, you can catch a cold very easily.
Council number 2. You need to drink water not in big sips (even if you really want it), but in small, but quite often.
Council number 3. After each exercise, drink 2-3 sips of water at room temperature, so the water balance in the body will not be disturbed.
Council number 4. The fact that drinking water during exercise is necessary does not mean that you can drink it in unlimited quantities. A total of 2 liters per day is enough.
Council number 5. Instead of the usual mineral water, you can also drink special cocktails, it is better to ask the trainers about their composition and benefits.
As you can see, it is possible to drink water during a workout, if this does not apply to certain sports or a special treatment for athletes. Drink water should be often and in small sips, so it is absorbed much better. Only now, water consumption during training with liters will lead to swelling and problems with the genitourinary system. Drink to your health!
“Man is 80% water” - this is a statement we have heard and know from childhood. Indeed, water is one of the main “elements” of our body: in the tissues its content is about 70-80%, in the brain - 75%, and in the blood 92%! Water literally flows through our veins! However, losing this water is very simple.
With heavy physical exertion, the body is actively working, emitting water in the form of sweat. During one workout, the body loses from 1 to 3 liters of fluid. As a result, if time does not fill its reserves, all components of our body begin to give "failures", which can lead to the most unpleasant consequences. There is dehydration.
Here we come close to a very important topic - the use of water during sports. A person who regularly exposes his body to considerable physical exertion must know that it is necessary to drink water not only regularly, but also correctly. Before we talk about the regime of fluid intake during training, let's turn our attention to the role that water plays in sports.
During exercise, water is necessary, first of all, for the thermoregulation of the body and the normal flow of metabolism. The amount of fluid lost depends on the intensity of the workout, body weight and ambient temperature. When fluid is lost, a person's blood thickens, becomes more viscous, and the brain and muscle tissues are in dire need of oxygen and nutrients. In such a situation, our heart begins to work with tripled force to drive thickened blood through the veins. Pulse increases, body temperature rises. As a result - loss of stamina, poor coordination, loss of spatial orientation. Many people take these symptoms for the effectiveness of training, not realizing that these are the consequences of dehydration. Needless to say, in addition to the obvious danger to the heart and brain activity, the effectiveness of the training is reduced to zero.
At the first signs of dehydration, the body stops working in full force, as a result, training does not bring effectiveness. Those who want to achieve some noticeable results should remember that sport is impossible without competent and timely use of clean drinking water. That is why it is so important to replenish the body fluids in time.
Rules of drinking water during workouts.
The first and most important rule says - drink clean drinking water. In sports, in addition to fluids, the body also loses various trace elements, for example, sodium, calcium, mineral salts, so some coaches recommend their wards to drink mineral water. This is the wrong approach. Mineral water, of course, is useful, but it should be used solely on the advice of a doctor and in certain quantities. It is designed to treat and strengthen the body, not for uncontrolled use! Solutions of mineral salts in such water have a complex composition and can easily disrupt the correct balance of trace elements in your body. Remember, ordinary drinking water is best for training.
The most effective way to compensate for the shortcomings of fluid in the body is the gradual use of water in small portions during exercise.
Do not try to make "reserves" of water before exercise, after drinking two or three liters of liquid, this will not help your body to reduce the load, but it will bring many minor troubles such as constant trips to the toilet and bloated abdomen, and as a result - feelings of heaviness. But also completely to refuse water before training is also not worth it. An hour and a half before the start of classes should drink 200-400 ml of water. This will help your body to “warm up” and tune in to active work.
The body's need for fluid during active loads is approximately 0.5-1 liter in 1.5-2 hours. The more intense the training and the greater the load, the more water should be consumed. But you should drink water in small portions of 100-150 ml every 15 minutes. It is necessary to drink in small sips, giving before this body 1-2 minutes of rest. Do not drink while running or other active exercises. Stop, take a break and only then can you drink. Температура воды должна быть ниже комнатной, чтобы более эффективно охладить ваш организм, но не ледяной. Рекомендуемая температура составляет 12 градусов. Есть и еще одно правило – после тренировки организм также нуждается в жидкости, чтобы «успокоиться». В таком случае вам следует выпить до 400 мл воды, также разделяя ее на порции по 150 м каждые 15 минут.Compliance with these recommendations for fluid intake during workouts will help your body maintain proper and healthy water balance, which, in turn, will enhance the effectiveness of your workouts.
Despite the fact that all scientists unanimously reiterate the need for water consumption during active sports, there are still followers of the old school, "advocating a complete rejection of fluid intake during exercise. This approach is fundamentally wrong. First, the dehydrated organism is unable to function effectively, which can lead to many unpleasant consequences, including fainting and heart problems. Secondly, the fluid that is often lost during exercise is equated to the lost calories (body weight due to dehydration actually decreases), which leads to a distortion of the calculations of the intensity and effectiveness of the exercise. Man loses water, not weight.
In those days when you take breaks in sports, drinking water is just as important! Remember, tea, coffee, juice and other drinks - do not meet the needs of the body! It may be that they are useful in something else, but they cannot be taken for the “fluid the body needs”. Only clean drinking water is able to maintain the necessary body fluid balance. Drink water should also be in small portions. Clean drinking water enters the bloodstream, which ensures the free transport of active substances - this helps the body to more effectively fight toxins and slags. Experts recommend drinking per day to 2 liters of water.
Now you are familiar with the rules of proper use of water during workouts and will be able to control the state of the body during sports. The exact amount of fluid consumed must be calculated individually, depending on body weight and intensity of stress. However, if you are a novice athlete, you have a universal scheme of water consumption during training, which should be followed for the first time, until you understand how much fluid your body needs.
Two hours before a workout - 200-300ml of water.
10 minutes before a workout - 100ml.
During the workout - 100-150ml every 15 minutes.
After training - 150ml every 15 minutes for an hour or two.
Water is the basis of all life, including man. Without water, our body can not function normally, so you must always monitor the balance of fluid in the body, and is especially important during exercise. Water consumption in sports is an art, which, however, each of you can master! The main thing is a competent approach.
Physical culture as a cure for old age
From this level the recommendations of the trainer and cardiologist may differ. The coach, focusing on the result, will offer to “suffer” and continue the load. Perhaps recommending to quench your thirst with various sources of fluid. The cardiologist will advise to gradually reduce physical activity, and suffer a feeling of thirst. And only after the return of the pulse rate and blood pressure level to begin to fill the water deficit in the body. Before that, except to moisten the oral cavity, holding water or drinks in the mouth.
Why is that? Just when you need faster, higher, stronger all run, jump, swim and the like, you have to do each workout as intensely as possible, to the point of your abilities. And if your coach remembers the Soviet Labor Code (Labor Code) and correctly combines work and rest, then your achievements grow. As the chances to overtake everyone in his home, district, city, country, continent, in the world. Well, get a well-deserved reward.
But if you need longer all run, jump, swim, etc., which is often called "active longevity", then it is better to listen to the advice of a cardiologist. When the blood circulation rate increases during exercise, the optimal duration of the load is determined not by the water consumed, but by the water that enters the bloodstream from the cells from the connective tissue. And while the mobile water reserves created prior to the training are present - water transits through the blood to the skin and lungs, and is then released with sweat and exhaled air.
As soon as the water supply in the body decreases, dehydration begins. Appears dry mouth, hot sweat, thirst. At this time, drink water in any form - dramatically increases the amount of blood and the load on the heart. In this way the sports heart develops faster with all the ensuing consequences.
How to drink water after meals
therefore if you want to live longer - when the first signs of dehydration appeared, you gradually reduce the load. And after the pulse returned to the indicators before the workout - quench the feeling of thirst.
Water sources may be different. If after training an appetite appeared - then to quench your thirst, acidified water or fruit juice in the amount of 200-400 ml is better: in small sips, without holding it in your mouth. You can eat when the appetite reappears. If there is no appetite, clean water, including alkaline water, will help get rid of thirst. And take food in the recovery period as the appetite. Fruit juice will help you to get a healthy appetite - as an aperitif.
If you understand how to drink water in sports, fitness, then you can achieve more in this field.
Good health to you! And a reasonable attitude towards him.
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How much water to drink
It is human nature to sweat. According to scientists, even in a calm state, the human body releases up to 0.5 liters of moisture per day through perspiration. Salts are eliminated through sweat from the body, and in hot weather this function prevents overheating. With moderate physical exertion, 1 liter of fluid is already excreted from the body. If a person is actively engaged in physical education or sports, then during training sweating is disproportionately more.
For an idea of how much you need to drink water per day, there are special tables that indicate the amount of fluid needed, depending on body weight. But they should not be seen as a strict guide to action, but only as a guide. So, with a weight of 60-70 kg, you should drink 2 liters of clean water. This is excluding juices, coffee and tea. And with a weight of 100 kg, the rate of drinking water increases to 3 liters. This is the average daily intake of water for humans. Of course, no one will measure drinking water. These tables rather serve as an illustration of the fact that water is simply necessary for our body.
What water to drink
Even in the normal state, when a person does not exercise, he should definitely use water. We will also answer one of the most popular questions: “What kind of water to drink is boiled or raw?” It is better if it is pure raw water.
In a world where there is a constant problem with the environment, you need to take care of your health and drink bottled water from reputable manufacturers. Such water passes through different stages of purification, passing through special filters, but at the same time, does not lose its beneficial properties. It would seem, what is the use of simple water? Very big. Many ancient cultures forbade people to settle in places where there are no clean sources. In the modern world, most people cannot afford to live near the source. Therefore it is necessary to use water from a water supply system or from bottles. So let it be clean! Do I need to drink other drinks? Of course, but they should not be replaced by ordinary water, especially during exercise.
Water consumption throughout the day
There are also some recommendations on how to drink water during the day. So, it is recommended to drink a glass of pure water immediately after waking up. This will not only provide the body with fluid, but will also contribute to a better bowel cleansing. Only one step - a glass of water after waking up, is able to raise your health to a new level. Just like all brilliant! But before going to bed, it is necessary to limit the amount of fluid used to reduce the burden on the kidneys. During the day, be sure to drink when you feel the slightest signs of thirst. And try not to drink tea or coffee, but clean water.
How and what to drink in training
Can I drink water during a workout? Can and should be. If you do not do this, then the effectiveness of the workout is halved, because the body does not replenish the fluid lost during perspiration. Do not forget that the muscles, as well as throughout the body, contains a huge amount of fluid. What to drink during a workout? It is best to drink clean drinking water or mineral water. You can add to the liquid a bit of natural honey. Also, various isotonics are being produced now - drinks for athletes containing vitamins, amino acids and carbohydrates, which increase the effect of sports.
Listen to your body. He will tell you when to drink water during exercise. But you should not drink a lot just before training. If the stomach is full, you should wait half an hour and only then proceed to the exercises.
What is better to drink while exercising in the gym? With intensive training in the gym, you should always carry a bottle of water with you and drink a little from it every 10-15 minutes. The exception to this rule is yoga. If you are engaged in this type of wellness practice, then you need to drink a glass of water 30 minutes before the start of classes. After completing the complex, you can drink it not earlier than in half an hour.
What drinks are not recommended to drink during workouts
Is it possible to drink something other than water during a workout? Doing this is strongly discouraged. The exceptions are special drinks designed for athletes. They contain pure water with the addition of vitamins and mineral salts.
It is not recommended to use various carbonated drinks during sports. Also, never take a thermos with hot tea or coffee with you to the gym or to the stadium. The thing is that they do not normalize the water-salt balance of the body and this reduces the effectiveness of training. After all, you need to do so that the body completely replenishes those salts and the moisture that comes out with sweat during intensive training. There is a violation of the water-salt balance. Tea and coffee do not replenish salts and minerals, although, according to sensations, they quench thirst. To use them in training is not recommended. Neither in winter nor in summer.
Even during sports activities in the open air in winter, to drink a warm drink, just pour water in a thermos and add honey. Approximate ratio - 3 tbsp. l honey to 1 liter of water.
What to drink after a workout will depend on the sport that you do. Bodybuilders can recommend a variety of protein shakes, which remarkably replenish the spent energy. If the sport is not associated with extreme physical exertion, then drink water with honey. She and thirst are well quenched, and provide the body with useful substances.
It is also necessary to take into account that the body receives fluid not only from the inside, but also from the outside. Therefore, one should never neglect water procedures. Make it a rule to start your workout by taking a shower and finish the same way, either by swimming in a pool or pond. Shower before and after exercise cleans clogged pores and the body begins to breathe, which positively affects your health.