It turns out that during exercise should not just drink water, but also to adhere to certain rules.
In the summer our bodies need more water than other times of the year. Scientists told how much fluid to drink during exercise, writes the Chronicle.Info with reference to 4mama.
The norm of water for each person – 30 ml per 1 kg of weight. In the summer we sweat and feel thirsty more often, which is why the body needs more water. Doctors say that dehydration is able to deprive a person of force by 2% to 3% reduction in energy and 10% endurance.
If you are thirsty, once there is fatigue and sleepiness, it seems that no forces work. Drink enough water to return himself to normal.
Scientists conducted a study, finding out the positive aspects of drinking water during sports:
Consumed less calories
Water creates a feeling of satiety, so we eat fewer calories. For example, if you drink a glass of room temperature water 30 minutes before dinner, you will eat less than usual portions, and saturation will come much faster.
During exercise
Scientists suggest for the effectiveness of the exercise to drink 240 ml of water before the start of classes. The liquid is able to strengthen the muscles, you will also have more energy to perform exercises.
After 30 minutes after a workout, experts advise to drink about 500ml of water.
It is also important to listen to your body. If during class you’re thirsty, you can drink water but in small SIPS.
Can’t drink cold water
It is important to know that the mucosa of the gastrointestinal tract is not adapted to very hot or very cold foods and liquids. Of course, the most popular summer drink is ice water. Doctors note that this option is harmful to health. The fact that food washed down with ice cold water, it leaves your stomach after 20 minutes, and should be 4-5 hours. It turns out that is not happening for normal digestion, and this leads to obesity. Also a cool option faster causes the feeling of hunger.
What kind of water to take with you on a workout
The water should be room temperature, as it can add a few drops of lemon juice and 2-3 leaves fresh mint for added taste. To drink liquids in small SIPS are recommended.
