Still doubt whether you can drink water during exercise? It is possible and necessary. But how many now will tell.
As you know, the man is 75-80% water, this essential fluid for the correct functioning of our organism: it takes part in all biochemical reactions, removes waste and toxins is necessary for normal digestion, regulates body temperature, etc. the Loss by the body even a small amount of water can negatively affect overall health. No wonder doctors and nutritionists recommend daily to consume eight glasses of water a day of sports — even more.
Photo: vossworld.wordpress.com
Why should we drink water
Before training
Drinking enough water before the start of classes, we are increasing their effectiveness — the body is saturated with fluid and the muscles will not experience dehydration and, therefore, fruitful training is guaranteed.
During exercise
During any exercise the body temperature rises, blood thickens, the heart is working harder and harder. The body starts to produce sweat to bring temperature back to normal mode and to cool the body, thus losing fluid. It is important not to wait for the first symptoms of dehydration — dry mouth, dizziness, and workout constantly to fill water balance. Drinking water throughout the class, we provide a good and effective workout, as the loss of body even 1% of the fluid will result in decreased performance by 10%. In addition, during the exercises focused on pumping muscle, stands out lactic acid, which is the cause of pain in the muscles, and this acid from the body may completely withdraw water only.
After a workout
Depending on the intensity of the exercise is lost on average one liter of water for one hour, so the need to drink after exercise is caused by the rehydration. If you ignore the water intake, possible dehydration, or dehydration. Dehydration may lead to metabolic disorders, nausea, strong dizziness, circulatory problems — and this is not the whole list.
How much water should you drink
Both low and excessive water consumption can go very wrong for the well-being and health, so it is very important to know how much water should you drink before, during and after exercise.
Anna Grigorieva
Fitness coach and our resident expert
— Global formula, how much water to drink when the person does, never will. Each has its own norm. It depends on the physique, the intensity of perspiration, the type and duration of exercise, weather conditions. The only thing to know: you need to drink before, during and after exercise. For example, take a 60-minute training session of medium intensity in the comfort of the gym. 15-30 minutes before workout you need to drink one glass of water (250 ml), in the process of training 0,5—1 Cup after workout — 2 cups. Another factor that you can rely on the weight before and after exercise. If the weight after the lesson has been reduced by more than 2%, then you drink enough water is in the process of training.
The rules of the receiving water
<ol>
the <li>it is Better to drink quality, clean, sparkling water. For example, VOSS.</li>
the <li>you need to Drink water slowly and in small SIPS.</li>
the <li>On what should be the temperature of the water debate. Some believe that it should not be below 10-15 degrees — sweat cools the body temperature during exercise, and the cold water will provide additional cooling and may trigger a cold. Others, conversely, believe that you need to drink cold water (about 5 degrees). In favor of the latter opinion there is one study that says consumption of cold water during exercise reduces thermal stress and fatigue. The decision is yours.</li>
</ol>
