Water during exercise – to drink or not to drink?
What do you think is the most important thing in training? No, not the distribution of the load, compliance with the rules, and not even the result. The main thing is health, you see. Of course, in any sport there is one rule “Do no harm!” And this, first of all, concerns the strict adherence to the drinking regimen during any workout – be it strength, dance or cardio.
100 bab – 100 work!
There have been, are and will be different opinions on this matter. Surely you yourself have heard absolutely opposite points of view more than once – from a perfect ban to an unlimited amount of water. But, as you know, moderation is good in everything. And in this issue, this is especially true.
Let’s shed light on the rules of the drinking regimen during training:
- Remember that you can drink during training and even need to! Why? The answer is very simple: during sports, a person loses a significant amount of fluid. The longer and more intense the workout, the more sweating, and this, in turn, the water that the body loses. And for your normal well-being, a balance must be maintained. Accordingly, it must be replenished by drinking fluids.
- Restoring water balance, you kind of close the circle. The fact is that active training contributes to active sweating, which helps not only to regulate and build your body temperature, but also allows you to get rid of decay products, thereby cleansing the body. And water in this case is simply necessary as an effective conductor.
- However, an important fact is amount of liquid drunk and intake regimen during the entire workout. First, remember that you should not drink a lot of water immediately before class. This is fraught with discomfort, heaviness. It is better to take a couple of small sips or just rinse your mouth.
- If your workout is intense enough lasting 1-1.5 hours, and you lose a lot of fluid by sweating, you need to drink 0.5 to 1 liter of water. Drink water should be in small sips in between sets of exercises. If you train intensively for 2-3 hours in a row, increase the amount of water accordingly. But these norms are averaged, and the selection of a drinking regimen is a purely individual thing. But it is very simple – if the water intake is insufficient, then the body will retain water, causing dry mouth and weakness. If there is too much water, sweat will be plentiful.
- Don’t end your workout with a voracious liquid intake, as you will turn a pleasant languor into heaviness. It is also better to limit yourself to small, even, calm sips that do not lead to a violation of your breathing.
- Consider the seasonality of training. It is logical to assume that in summer you will need more water, since the body will need to respond even more to the ambient temperature. But this does not mean that you can refuse it in winter. Always take a bottle of water for training, and with a margin.
- And what kind of water to choose? It is better to drink plain water during training, rather than juice or sugary sodas. Choose non-carbonated water, in extreme cases, take slightly carbonated. Do not drink tap water or boiled water.
- As for the water temperature, water must be cool. It is this that will quench your thirst and will not bring possible harm. Leave ice cubes for wiping your face, not for cooling your throat.
So, if you follow these basic rules, your workout will be filled with even more benefits for you and your body!