Beginners in fitness are faced with many questions regarding sports activities, including the topic of compliance with the drinking regime. Many do not know whether it is possible to drink water at all during and after workouts, and whether it is necessary to achieve their goals. Therefore, this issue is to make out in more detail.
Maintain proper drinking habits during sports activities
It is known that the human body is on average 60% water, and the muscle fibers contain more of it than other tissues. Therefore, when there is a lack of fluid intake, dehydration quickly occurs, which negatively affects all internal organs and slows down important biological processes.
During fitness classes, the entire body is actively involved in work: blood circulation is accelerated, the temperature of organs and tissues rises. This leads to the need to cool the body by losing water through perspiration. If this does not fill the lack of fluid, then there is a strong thirst, which in no case can not be ignored.
Water is so important to the body that the lack of only 2% of body fluids already significantly reduces a person’s performance and the effectiveness of his fitness workouts. In this case, the reduction in strength is about 20%, and aerobic endurance – 50%.
Importance of drinking regimen for fat burning and mass training
Dehydration is especially dangerous because it causes an increase in blood density and a decrease in the oxygen saturation of all organs and tissues of the body. And this is a very negative impact on the general condition of the body. If training is carried out with the purpose of losing weight, then the wrong drinking regimen will lead to inhibition of the fat loss process.
The next dangerous factor in the lack of enough water is an increased load on the heart muscle, trying to pump viscous and thick blood through a network of vessels and evenly distribute it over all cells.
If the training is conducted with the aim of gaining muscle mass, then the use of fluid is necessary for the normal assimilation of protein and the release of amino acids into muscles. Water deficiency slows down these processes and, accordingly, the growth of new muscle fibers. Therefore, the correct drinking regime is an indispensable condition for the formation of a relief body.
In addition, regardless of the goals of fitness, in the process of active physical activity, various decomposition products accumulate in the body, for example, lactic acid, which causes muscular pain and decreased performance. Water also contributes to the removal of all waste substances.
Many beginners who want to lose weight, mistakenly believe that the loss of water – a necessary condition for weight loss. Of course, in this case, the marks on the scales will make you happy for a while, however, weight loss due to fluid loss gives a short-term and extremely unstable effect. In addition, the body will try to immediately fill these losses, with the result that the process of losing weight will only become more complicated. Therefore, we must remember that healthy weight loss – is getting rid of excess fat, not water.
It is necessary to dispel another myth, which states that you can not drink at least another couple of hours after the end of the workout. The fact is that when there is a shortage of water, the body will begin to delay it as much as possible, preparing reserve supplies – this provokes multiple edemas. Therefore, be sure to drink water after an intense load. And in general, try to avoid situations where there is a strong thirst.
Quantitative and qualitative indicators of water for high-grade fitness
During exercise, the correct drinking regimen involves drinking about 100–200 ml of water in small sips every 15 minutes. At the same time it is necessary to drink just enough to quench thirst and avoid overflowing the stomach. Before fitness also need to drink water. Experts advise to drink about 400-500 ml of pure water several hours before the workout and about 200-250 ml half an hour before it starts. At the end of active physical activity, you can drink as much as your body needs to make up for the losses.
A universal drink to quench your thirst is plain, clean drinking water without gas. Those who find it difficult to drink plain water may be advised to add the juice of lemon or other fruits to it. This will not only get rid of the lack of fluid, but also supplement the body with vitamins and valuable trace elements. However, in order not to cause irritation of the stomach, juice should not be abused: it is enough to add it in an amount of up to 50 ml per 300 ml of pure water.
As for sports drinks, with intensive exercises or power load for 45 minutes or more, it is worth choosing isotonics – specially made balanced drinks with vitamins and minerals. Especially useful will be those that contain sodium. In addition to recovering fluid losses during a fitness workout, they will also saturate the body with various valuable substances lost along with sweat.
And those who want to lose weight should get those that contain l-carnitine, accelerating fat burning. In addition, L-carnitine helps to bring decay products, improves stamina and well-being of an athlete. An important condition for the use of such drinks is to use them only on active training days.
You should also pay attention to the temperature of the liquid and, in the presence of a tendency to catarrhal diseases, try to drink water only at room temperature. Of course, in summer it can be a little cooler than in the cold season.
Proper drinking regime does not involve the consumption of sugary carbonated beverages. Moreover, even carbonated mineral water is better not to drink or to pre-release gas from it. Also, do not replace the loss of fluid due to drinks with a high sugar content: sweet juices, dairy drinks, yogurt. After all, the body perceives them as food, and part of the effort required for muscle regeneration, is spent on the digestion of these products.
Despite the apparent evidence, it would not be superfluous to recall that alcoholic beverages are able to negate all efforts in sports. Therefore, their use should be abandoned completely.
If there is a desire to tighten problem areas, build muscle or get rid of excess fat – you need to drink water. This is a prerequisite for active fitness. Observance of the correct drinking regimen will certainly make any workout easier, more active and effective.
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