“Is it okay to drink water during training, before or after it?” Are one of the most frequent questions that visitors to our fitness club ask me. There are so many myths around this topic 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 find out if you can drink water immediately after training and how much to drink during it.
Water during exercise
During any training, it is necessary to observe the drinking regime – the order of water consumption, which sets its volume and frequency, taking into account human activity. Water is constantly excreted from the body – and the higher the physical activity, the more water goes away with sweat and breathing.
Sweating regulates body temperature and removes waste products. When you exercise, your body temperature rises and much more water is lost. Take a look at the table, it shows the average water loss under various conditions: rest, exercise, at elevated ambient temperatures.
Amount of water lost
* Data for a 70 kg person under different conditions.
|Air temperature 20C, no exercise||Air temperature 30C, no exercise||Air temperature 30C, exercise|
|Leather||350 ml||350 ml||350 ml|
|Breath||250 ml||350 ml||650 ml|
|Urine||100 ml||100 ml||100 ml|
|Feces||1 400 ml||1 200 ml||500 ml|
|Sweat||100 ml||1 400 ml||5000 ml|
|Total||2 300 ml||3 300 ml||6 600 ml|
Accordingly, in order not to get dehydrated, you must replace the loss of fluid, that is, drink water or unsweetened drinks that do not provoke thirst. Remember that dehydration is harmful and dangerous – there is a risk of heatstroke. Symptoms of severe dehydration include nausea, weak pulse, dizziness, weakness.
Why drinking water is important
A person consists of water for 75-80%, and depending on age, the indicator changes. Maintaining the water-salt balance in the body is a necessity for the normal functioning of all its cells and tissues. Pure water better than any medicine normalizes metabolism, eliminates toxins, improves blood circulation and digestion, and also strengthens the immune system.
Water intake must be approached wisely. If its deficiency leads to dehydration of the body (dizziness, loss of strength), then an excess leads to overhydration (swelling, nausea). The water diet is determined on an individual basis.
Your daily physiological water norm can be calculated using the formula of the World Health Organization:
- For women – 30 ml per 1 kg of body weight.
- For men – 40 ml per 1 kg of body weight.
For example, if a girl weighs 50 kg, she should take 1.5-1.7 liters of clean water. However, people who regularly lead an active lifestyle, play sports, and also live in countries with a warm climate (Turkey, Egypt, UAE) must drink much more water. Pay attention to the table.
Water Consumption Table
|Your weight||Daily water requirement, 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|
Which water is better to drink
The question is not so much preference as the difference in effect. Doctors recommend completely abandoning raw water from a tap, a spring or a well (it contains many harmful bacteria), and taking filtered, boiled or thawed water – sometimes a bite with lemon, honey, berries.
Water purified from bacteria and dangerous impurities using a filter. It has a beneficial effect on the body: it saturates it with a mass of useful substances. Keep an eye on the expiration date of the device – then you will always have clean water in your home.
Dangerous microbes are killed by boiling. This water is softer, therefore it has a positive effect on the gastrointestinal tract, kidneys and joints.
One of the most useful if filtered, bottled or settled water is taken as a basis. It retains its properties when frozen in plastic containers, and the molecules are the smallest. Regular intake of melt water in small doses improves blood composition, removes toxins and speeds up metabolism.
Bite water with lemon, honey, berries
Take one of the aforementioned liquids, occasionally with a bite with natural ingredients – lemon, honey, berries. The first – promotes the rapid assimilation of food, the second – stabilizes the nervous system, the third – have an anti-inflammatory effect.
Replacing water intake with tea, coffee and other drinks is a big misconception. The body needs clean water – remember this rule and follow it whenever you feel thirsty.
Liquids that are too hot or cold have a negative effect on human health. Boiling water irritates the stomach lining, and ice water causes a sharp narrowing of the heart vessels. The most acceptable option for drinking is water at room temperature.
How to drink water for athletes
Having studied the table of water consumption, you already realized that with high physical activity, you should drink more. But this does not mean at all that it needs to be taken in liters at a time. Drinking water should be portioned and frequent, so as not to burden the heart with additional work.
Clean water helps you recover faster from grueling activities, as well as lose weight. During exercise, you sweat and lose a certain amount of fluid. All this can lead to an imbalance of trace elements, a slowdown in metabolism, and ultimately to dehydration. To avoid this, eat your water diet without waiting for thirst.
The National Athletic Coach Association has developed a system of recommendations for athletes on how much water to drink before, during and after training.
Take 500-600 ml of water 2-3 hours before physical activity, and 250-300 ml for half an hour. If your workouts take place outside in hot or cold weather, drink 100 ml more than usual.
How much to drink before training
Take 500-600 ml of water 2-3 hours before physical activity, and 250-300 ml for half an hour. If your workout takes place outside in hot or cold weather, drink 100 ml more than usual.
Drinking while exercising
Drink 200 ml of water every 15–20 minutes throughout the session. At first, you will feel discomfort, but over time, everything will return to normal. If you are training to develop strength, take 30% more, despite not being thirsty. The more water enters the body, the faster metabolism occurs.
Water after training
Immediately after training, within 2 hours after physical exertion, you need to drink 700-800 ml of water. Every 15 minutes – 150-200 ml. This dosage will allow you to replenish the fluid lost in the classroom.
When “drying” muscles, losing weight and gaining muscle mass, the water diet is different and is selected on an individual basis.