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How to drink water during fitness workouts?
- Drink during fitness training
- The benefit of maintaining water balance
- Water temperature
- Drink during exercise
- Drink before and after fitness exercise
- When drinking water is not recommended
- Options allowed drink
- Drink during drying
- Use clean water for a person
Many people are closely familiar with the sport, are probably faced with the fact that some fitness trainers are strictly forbidden to drink water during class. Is it really important to drink during exercise? On the one hand this question seems elementary, however the rules will help the athlete to maintain health and to make the training as relevant as possible.
Drink during fitness training
The human body is more than 70% consists of water. The more a person loses fluid, the more reduced the overall health. When a critical level of dehydration, the body slows down all the vital functions and even death.
During fitness training, the athlete does a variety of strength and aerobic loads, which stimulate blood flow, lymph flow. At this point begins the active sweating, that is, the withdrawal of fluid from the body to cool the skin to avoid overheating.
An athlete with an average weight of 70-80 kg in just one session with fitness can lose up to 3 liters of fluid (perspiration, breathing). The more training, the stronger the increasing shortage of water in the body.
All the above facts that during exercise drinking is not only possible but also extremely necessary.
The benefit of maintaining water balance
Sufficient drinking water helps to keep the balance:
- actively participates in metabolic processes.
Due to the fluid internal organs, vital systems and muscles function fully, without failures and violations;
- normalizes the body temperature.
This is especially important when you perform high-intensity exercise and aerobic training;
- protects internal organs from overheating and slowing down.
For example, liver is difficult to clear the thickened blood, and the organs of the excretory system is hard to display the products of processing;
- maintains joint mobility.
Sufficient intake of water allows easier movement of the joints because part of it becomes the joint fluid. Due to this strength exercises (with a barbell, dumbbells, kettlebells) to perform easier.
At first glance, there is a big difference what kind of water to drink. However, the temperature of the water depends largely on the rate of metabolic processes.
Fitness trainers do not recommend drinking hot water (temperature of tea or coffee) during sports activities. This water only increases sweating and thus provoke dehydration.
Cool or ice water even in the heat will not save you from overheating, but may cause colds. Besides, the body will have to spend a lot of effort and energy to the internal organs heated liquid to an acceptable temperature. The best option for drinking – water at room temperature.
Drink during exercise
In the midst of fitness training be sure to drink. However, it should be done by following some rules:
- to make 2-3 SIPS of water every 15-20 minutes;
- practice drinking at a slow pace;
- drink should be at the regime, not after the feeling of thirst.
A sharp flow of water into the body, and drinking big gulps could trigger a severe strain on the excretory system including kidneys, so you need to drink a little bit. During strength visionscience to take a drink of water every 2-3 approach to lactic acid, to accumulate in the muscles are displayed in a timely manner.
Drink before and after fitness exercise
Need to drink not only in fitness, but also before and after training. For 1.5-2 hours before class you should drink about 500 ml of pure water to restore water balance and revitalize the internal organs.
After the lesson derived body moisture also need time to fill. This is best done 30-60 minutes after the last exercise.
The volume of water for consumption should be calculated individually and depends on the fluid lost by the body. If after the lesson, the lost volume was 1 kg, you should drink 500 ml of water. If 2 kg, respectively, then 1 l In hot weather, the volume of liquid for drinking can increase because of the rapid and active sweating.
When drinking water is not recommended
Despite the fact that the physical exercises require the use of water, there are cases when the drink is not recommended:
- with interval training;
- during the short run;
- immediately after treadmill exercise (should wait 10-15 minutes);
- on a full stomach;
- when yoga, Pilates and callanetics.
Options allowed drink
For drinking during training priority purified water without gas, but the trainers and doctors allowed to drink other drinks or water with different additives:
- mineral water without gas;
- water with added lemon juice or lime;
- water with mint or with dissolved in it with a spoon of honey;
- freshly squeezed citrus juices;
- chilled herbal tea;
- chilled green tea without sugar.
Strictly prohibited any drinks containing sugar, including coffee, dairy drinks, alcohol, soda, fruit drinks and packaged juices. If the athlete is required to detain water, clean drinking liquid is allowed to add half a teaspoon of salt.
If used for drinking beverages from fermented berries and fruits, you should dilute the juice with water. All because the acid can negatively affect the stomach and increase acidity.
Drink during drying
During the drying period athletes need to drink more than normal. This approach allows us to avoid swelling in the morning after fitness workouts because the body is actively excrete excess water.
If the standard trainings (such as power and aerobic) athlete should drink approximately 1 liter of water in the course of employment, the drying need to drink up to 3-4 liters per day.
Use clean water for a person
Why experts suggest to drink only clean water without gas, sugar and flavorings? All because it brings to the body enormous benefit not only during sports activities. Water helps athletes:
- to get rid of excess weight due to the stimulation of metabolic processes;
- to overcome fatigue, overwork, apathy;
- take the stress out weights and physical activity;
- to normalize blood pressure;
- to maintain body temperature at an optimal level;
- to improve digestion and the internal organs;
- to enhance brain activity.
Water during fitness is necessary because it allows you to keep water balance and provides the athlete a great feeling throughout the class.
Uses photographs Shutterstock