“Is it possible to drink water during training?” – one of the most frequent questions that visitors of our fitness club ask me. Around this topic there are so many myths that I want to dispel them once and for all.
In this article I will talk about the benefits of water for those who are actively involved in sports. You will learn how much to drink before, during and after training.
WHY IS IT IMPORTANT TO DRINK WATER
Even at the lessons of biology at school, we learned that man is a creature, which is 75-80% (depending on age, the indicator varies) consists of water. Preservation of water-salt balance in the body is a necessity for normal vital activity of all its cells and tissues. Clean water better than any medicine normalizes metabolism, eliminates toxins, improves blood circulation and digestion, and also strengthens the immune system.
The intake of water must be approached wisely. If its deficiency leads to dehydration (dizziness, loss of strength), then an overabundance – to hyperhydration (swelling, nausea). The water diet is determined on an individual basis.
Its daily physiological norm of water can be calculated by the formula of the World Health Organization: for women – 30 ml per 1 kg of weight, for men – 40 ml per 1 kg of weight. For example, if a girl weighs 50 kg, she should take 1.5-1.7 liters of clean water. This calculation of dosage is recommended for the average resident of our planet.
However, people who regularly lead an active lifestyle, go in for sports, and also live in countries with a warm climate (Turkey, Egypt, the United Arab Emirates) should take much more water. Pay attention to the table.
TABLE OF WATER CONSUMPTION
|Your weight||Daily demand for water, liters|
|With low physical activity||With moderate physical activity||With high physical activity|
|50||1.55 l||2.00 L||2.30 l|
|60||1.85 L||2.30 l||2.65 L|
|70||2.20 l||2.55 l||3.00 l|
|80||2.50 l||2.95 l||3.30 l|
|90||2.80 l||3.30 l||3.60 l|
|100||3.10 l||3.60 l||3.90 l|
WHAT WATER IS BETTER TO DRINK
The question is not so much preferences as the difference in effect. Doctors recommend completely to refuse raw water from a water pipe, a spring or a well (it contains many harmful bacteria), and to take water filtered, boiled or thawed – sometimes in a snack with lemon, honey, berries.
Water, purified from bacteria and dangerous impurities by means of a filter. It has a beneficial effect on the body: it saturates it with a mass of useful substances. Watch for the expiration date of the device – then clean water will always be in your home.
Water, which changes the chemical composition as a result of boiling. Dangerous germs go away with the steam. This water is softer, so it has a positive effect on the gastrointestinal tract, kidneys and joints.
One of the most useful, if taken as a basis filtered, bottled or settled water. It retains its properties when frozen in plastic containers. Its molecules are the smallest. Regular intake of melt water in small doses improves blood composition, removes waste and speeds up metabolism.
Water with lemon, honey, berries
Take one of the aforementioned liquids occasionally in a snack with natural ingredients – lemon, honey, berries. The first – promotes rapid assimilation of food, the second – stabilizes the nervous system, the third – have an anti-inflammatory effect.
Replacing the intake of water with tea, coffee and other beverages is a great misconception. The body needs clean water – remember this rule and follow it always when thirst sets in.
Recommendations for temperature
Too hot or cold liquids adversely affect human health. Boiling water irritates the gastric mucosa, and icy water causes a sharp narrowing of the heart vessels. The most acceptable option for drinking is water at room temperature.
HOW TO DRINK WATER CORRECTLY FOR ATHLETES
Having studied the table of water consumption, you have already realized that with high physical activity it is necessary to drink more. But this does not mean that it should be taken in liters at a time. The intake of water should be portioned and frequent, so as not to burden the heart with additional work.
Clean water helps to recover faster after exhausting activities, and also to remove excess weight. During training, you sweat and lose a certain amount of fluid. All this can lead to an imbalance of microelements, a slowing of metabolism and eventually to dehydration. To avoid this, keep your water diet, without waiting for thirst.
The National Association of Sports Trainers has developed a system of recommendations for athletes, how much water should be drunk before, during and after training.
For 2-3 hours before physical exertion take 500-600 ml of water, and for half an hour – 250-300 ml. If your workouts take place outdoors in hot or, conversely, cold weather, drink 100 ml more than usual.
During the entire session, drink about 200 ml of water every 15-20 minutes. At first, you will have a feeling of discomfort, but eventually everything will return to normal. If you are training for the development of strength, take 30% more, despite the lack of thirst. The more water enters the body, the faster the metabolism.
Within 2 hours after exercise, you need to drink 700-800 ml of water. Every 15 minutes – for 150-200 ml. Such a dosage will make it possible to replenish the moisture lost in the exercises.
When drying muscles, losing weight and recruiting muscle mass, the water diet is different – each is selected individually. If you want your lessons to be more useful, be sure to practice under the guidance of experienced instructors of the Mango Club. Sign up for our personal training – become strong, slim and beautiful!