As you know, a person is about 70-80% water, so it is extremely important to drink liquid. And since during physical exertion, part of the moisture leaves, it is imperative to replenish its reserves. But how exactly should you drink while playing sports?
Why drink water?
It should be noted right away that water is necessary, especially with increased physical exertion. During exercise, a lot of liquid comes out in the form of sweat (approximately 1-3% of the total body weight), and its excess can lead to dehydration and even heat stroke.
Moisture is essential for thermoregulation. Since during intense exertion, the body temperature inevitably rises, sweat begins to be released, which cools the body. But at the same time, the liquid leaves all tissues, including muscle, and they just need water for normal operation. In addition, the blood noticeably thickens, and because of this, it becomes difficult for the heart to pump it, the load on it almost doubles.
Among other things, water is also necessary for weight loss. So, with its deficiency, the process of burning fat cells is greatly inhibited. And this happens because excessively thick blood cannot deliver oxygen to all cells. As a result, fat cells are not oxidized and, therefore, do not burn.
What is the best water to drink?
- The ideal option would be ordinary clean water, and preferably either filtered, or boiled, or settled. Plain tap water will not work as it contains a lot of unnecessary and even harmful substances.
- You can also use mineral water, but only table water, not medicinal (the latter is recommended only if indicated).
- For professional athletes, the ideal option would be special sports drinks enriched with useful substances: vitamins, macro- and microelements, proteins, carbohydrates and minerals.
Absolutely not to drink any sugary carbonated drinks, juices and milkshakes. Firstly, they will not quench your thirst, secondly, they contain sugar, and thirdly, they will overload the digestive system.
By the way, the temperature of the liquid used is also important. Ideally, the water should be cool, since it is in this form that it is not only better absorbed, but also helps to fully cool the body. Drinking too cold liquids can cause vasospasm and lead to hypothermia. A hot one will increase sweating and body temperature.
How to drink?
To hydrate your body, drink about 500 ml of water about two to three hours before training. It is also worth drinking a glass of water about half an hour before the start of the class. You should not drink immediately before training (especially a lot), this will increase the load on the stomach and the entire body as a whole. In summer, consumption should be increased by about 200-300 ml.
During training, you should drink about 100 ml every 10-15 minutes. But you need to do this in small sips. Many trainers recommend drinking one serving after each exercise to replenish fluid stores. And if it was complicated and required a lot of effort, then the one-time volume can be increased to 150-200 ml. It is also worth focusing on your condition, that is, on thirst.
But in any case, you do not need to drink an excessive amount at a time, as the feeling of fullness in the stomach will cause discomfort and interfere with exercise, and in some cases may even lead to nausea or vomiting.
And then what?
After training, it is imperative to replace the loss of moisture, so drinking water is equally important at this stage. Within two hours after the end of the lesson, drink about 500-700 ml of water. Continue drinking in small portions over the next 4 hours to rehydrate the cavity.
How much water should you drink? Above, only approximate volumes were presented, but they should depend on your needs, intensity of loads, training conditions, as well as weight and some characteristics of the body. So, the greater the weight, the more significant the volume of fluid consumed will be. It should also increase as the intensity of training increases, since much more moisture is lost when performing complex exercises.
Be sure to monitor your condition, quench your thirst, because it is the surest indicator of water deficiency in the body. In addition, if you have kidney problems or diseases associated with swelling, then do not abuse.
One way or another, the daily volume of fluid intake should be about 2-2.5 liters for people with an average body weight. But in summer, consumption should be increased by about 500-1000 milliliters.
A few tips for athletes and hobbyists:
- To ensure the quality of your water, always bring your own bottle with you to your workout. Also, keep it close to you at all times.
- A special sports bottle with a convenient dispenser will help you take the right little sips.
- It is best to drink water in small sips and in small portions, so the stomach will not be overloaded (and the heavy load placed on it can interfere, cause discomfort and reduce performance), and the body will have time to fully absorb the liquid.
- To control the amount of water you drink, record the amount of fluid you drink.
- Urine can help identify fluid deficiency. If its color is dark, and urination is rare, then your body clearly does not have enough water.
- If in doubt, seek the advice of an experienced trainer.
- They will help to replenish moisture reserves and water procedures, since the body can absorb some of the fluid through the pores of the skin. Therefore, it will be useful to take a shower after class.
- Do not drink excessively salty mineral water as it can increase your thirst.
- Drink every time you feel thirsty, you shouldn’t fight it. If you really want to drink, but you just did it, then you can just rinse your mouth with water. This is exactly what boxers do, who cannot drink liquid at all during fights.
- Drinking specialized sports drinks is recommended only if the load during training is significant. If the intensity is low, then water will do.
Drink properly for effective and healthy workouts!