Can I drink during strength training. How does moisture intake depend on physical activity?

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Date of: 2017-01-12 Views: 10 291 Grade: 5.0

Every athlete knows the importance of restoring water homeostasis (homeostasis is the constancy internal environment body), lost by the body in the process of training. It is known that water makes up to 80% of a person's mass and plays a key role in his life. She provides transport nutrients through the cell membrane, maintains the volume of circulating blood, regulates body temperature.

Every day, to replenish our basic fluid losses, we need at least 2 liters of water (). Naturally, for actively involved people, this need is much higher. Even a slight deficit in the balance of body fluids can lead to a slowdown in metabolism and significantly reduce both performance and performance.

Rehydration (fluid replenishment) after training should exceed the amount of fluid lost. It is very simple to do this, you need to compare body weight before and after class. Weight loss per 1 kilogram should be replenished with at least 1200 ml of water. This is how much the body needs to maintain high level performance. At the same time, you need to drink after, during and even before training.

Professional athletes begin to use electrolyte solutions even before the start of the session in order to reduce blood viscosity and increase the content of sodium and potassium ions in the body. A decrease in the level of the main electrolytes in the serum by only 2% leads to a violation of aerobic metabolism and, as a result, worsens the energy supply of the cell.

When and how much to drink water

Basic tips for fluid intake during physical activity:

1. Two hours before the start of a workout, you need to drink 500 ml of water with sodium and potassium salts diluted in it, so the body must stock up on electrolytes before exercise.

2. It is recommended to consume 150–300 ml of water every 15–20 minutes of the training process, due to the fact that the average loss of fluid by the body ranges from 10–15 ml per kg of body weight per hour. Accordingly, the performance of the load under conditions elevated temperature and humidity requires more fluid intake.

3. Consume drinks containing (4-8%, i.e. 40-80 g of carbohydrates per 1000 ml) during training. This will provide the body with additional energy, protect the protein of the muscle cell from decay, and also stimulate the brain and increase its efficiency and coordination.

4. After training, rehydration should be provided at the rate of 1 liter of fluid per 1 kg of "lost" body weight, plus another 250-500 ml to compensate for fluid loss in the urine.

5. Do not drink too sweet, carbonated, chilled drinks and drinks with smell during training. They may stimulate additional voluntary fluid intake.

The main trace elements lost with sweat are sodium, potassium and chlorine ions. To restore the balance of electrolytes, specialized sports drinks (isotonics) are needed, or add a little to the water table salt(5 g per 1 liter of liquid).

6. After training, eat foods rich in potassium (bananas, citrus fruits, potatoes, cottage cheese).

7. Do not drink drinks containing alcohol or caffeine after exercise. These substances increase urination, which aggravates dehydration of the body.

8. With adequate fluid replacement by the body, urine excreted in in large numbers, clear, has a pale yellow color and is transparent.

9. Do not drink large amounts of water at once. It is better to divide the total volume into several doses, an amount sufficient only to quench your thirst.

Text: Olga Kim

Many argue about the need to drink water during exercise. Some argue that it is extremely undesirable to consume liquid during physical exertion, others say that it is necessary for the body. So what is the right way to drink water while exercising?

Can I drink water during a workout or should I still abstain?

Drink water while exercising, on the one hand, it is necessary, because from the biology course at school we know that a person is 75-80% water and lack of water, that is, dehydration, affects the body very negatively. That is why it is simply necessary to monitor the water balance in the body.

With active physical exertion, body temperature begins to rise. To cool his body begins to sweat, which balances temperature regime inside the body. At the same time, the blood begins to thicken, and it becomes very difficult for the heart to pass it through itself and distribute it throughout the body. As a result, the heart receives a double load due to dehydration of the body during sports.

We go in for sports in order to keep the figure normal and reduce weight. But the lack of moisture in the body greatly inhibits the burning of fat. Too much thick blood does not bring oxygen to the cells, which means that fat cells are not oxidized. But only with a sufficient amount of oxygen in the blood can the breakdown of fat occur.

Drinking water during a workout, it turns out, is not only possible, but also vital. Water helps to restore the body after physical exertion, promotes the absorption of proteins, the entry of amino acids into muscle cells. Due to dehydration, the protein is poorly absorbed, and all excess is excreted from the body. naturally. Therefore, if the goal of exercising in the gym is for you to increase muscle mass, then without water this process will occur extremely slowly. If you take additional creatine and protein supplements, then the rate of water consumption per day increases from 1.5 liters (norm) to 3 liters.

There are sports where drinking water during training should be limited. In particular, such a sport is running. In this athletic sport, excessive water intake can reduce endurance. Also, drinking water during training is not recommended for athletes preparing for competitions and wanting to get rid of fluid in the body, this mode is called “drying”. But drinking water during regular workouts is a must.

Council number 1. You can’t drink cold water during a workout, there is a risk of getting sick. Considering the heated body and the impact on it cold water, you can catch a cold very easily.

Council number 2. You need to drink water not in large sips (even if you really want to), but in small ones, but quite often.

Council number 3. After each exercise, drink 2-3 sips of water at room temperature, so water balance in the body will not be disturbed.

Council number 4. Just because you need to drink water while exercising doesn't mean you can drink it in unlimited quantities. Just in moderation, 2 liters a day is enough.

Council number 5. Instead of the usual mineral water you can also drink special cocktails, it is better to ask the trainers about their composition and benefits.

As you can see, you can drink water during a workout, if this does not apply. certain types sports or special treatment for athletes. Drink water often and in small sips, so it is absorbed much better. Only now the consumption of water during training in liters will lead to swelling and problems with genitourinary system. Drink to your health!

Can you drink water while exercising? This question is of particular interest to those who have recently begun to visit Gym. It is worth noting that there is quite a lot of disagreement on this issue. Some argue that it is impossible to drink liquid during physical activity, while others are of the opposite opinion. Which of them is right, and yet we will find out a little lower.

In order to answer this question, first of all, you should find out what happens to a person, or rather, to his body, during active exercises.

Firstly, muscle tissue during strength training produces an enormous amount of heat. Secondly, in order to avoid overheating, the body is forced to increase its heat transfer due to the intense release of sweat. Thirdly, during sports, breathing becomes much deeper and more frequent. Fourth, vessels muscle tissues expand, which means that the volume of blood increases significantly.

Thus, it is necessary to drink water during a workout, since the muscles need fluid to significantly accelerate the delivery of glycogen to them (from internal organs), as well as to remove decay products (toxins, toxins, etc.) from the body. Therefore, most people before classes in gym almost always get themselves a bottle of "spring".

Having found out whether it is possible to drink water during training, you should also think about what kind of liquid should be. Of course, during sports it is not recommended to consume juices, sodas, teas, coffee, milk drinks, cocoa and other sweets. Water during training must be:

Decontaminated (that is, without pathogens). If the liquid is taken from the tap, then it is advisable to boil it in advance.
Drinkable (from the tap or purchased at the store).
Non-carbonated, as carbon dioxide can also cause belching.
room temperature.
Sufficiently prepared in advance.

Is it possible to drink water during training, and how to do it? It is worth noting that at strength exercises it is recommended to drink liquid every 12-17 minutes of classes. At the same time, drink it in large quantities should not be, as it will be absorbed very slowly. In between lifts of the bar, it is enough to take only a couple of sips. There are absolutely no restrictions on whether to drink water before or after training. But at the same time, it is also not recommended to abuse it. After all, it will be quite difficult to engage in simulators if before that you drank about 3 liters of liquid.

Summing up, we can safely say that drinking filtered water during intense training not only possible, but absolutely necessary. However, it is recommended to do this in small sips every quarter of an hour of classes. At the same time, you should definitely listen to your own body and give it what it requires. this moment time. The only way physical activities will benefit your body, and the result will not be long in coming.

March 27, 2017

There are a lot of articles on the net about how much water professional athletes should drink. Articles of a broader direction most often copy the same information, giving too vague idea about water consumption. How much water to drink during training, whether it is necessary to do this at all, is rarely discussed at all.

That is why, instead of a lot of ridiculous facts, theoretical treatises and other tinsel that only confuses and even misleads, let's consider one specific issue - water consumption during training.

In fact, only those who are very far from the usual understanding of those physiological processes that take place in our body.

If you do not beat around the bush - yes, water is necessary to drink at any workout, regardless of the conditions.

WHY? IF YOU CONSIDER EVERYTHING WITHOUT DEEPING INTO DETAILS, THEN THE ANSWERS WILL BE EXTREMELY SIMPLE.

DRINKING WATER DURING WORKOUT IS NECESSARY BECAUSE:

Water is essential for the body to function properly;
Thirst will put the body into an "energy-saving" mode, as a result of which the lion's share of your work in the hall will go down the drain;
It is extremely important to maintain water balance;
During the load, the body loses fluid in an enhanced mode, therefore its replenishment plays a primary role on the scale of importance.

Are you still in doubt: do you drink during a workout and is fluid lost so hard? Regarding the last point, you can do a simple experiment.

Take measurements on the scales before and after training, if you trained well, then the “after” figure will be at least 0.5 kg less than the “before” value.

Some people might think that this is the result of their hard work in the gym and they lost fat, when in fact it is completely different.

Fat burning is a long process that stretches for a whole day and even days. Therefore, all that you have lost and seen on the scales is water.

This is not critical, but it is quite logical to assume that the lost fluid needs to be replenished. Why?

The body is always trying to get right amount liquids;
If you have lost fluid, then its amount in the body is below normal;
Nothing critical will happen, but some processes can slow down significantly, which will affect your progress and efficiency from each workout.

As a result, even such a simple nuance as the absence enough liquid, can lead to the fact that all your efforts in the gym will not give the desired result, no matter how much you try.

So, we hope that we have decided on the question: whether to drink water during a workout! It is clear that you need to drink water. This is evidenced not only by ordinary physiology, but even by simple mathematics.

If you subtract 4 from 100 (100% is the rate of fluid in your body), then you get 96, but not 100. Simply put, if there is less fluid than the body needs, it will let you know about it.

HOW? DUE TO THE COMMON SIGNS OF DEHYDRATION:

Dizziness;
severe fatigue (higher than usual);
redness of the skin (especially on the face);
mild headache;
Dry mouth.

When the body gives a signal that you are thirsty and your mouth dries up, you can be sure that for at least 30-60 minutes the body has been in a state of “alarm” and dehydration.

Simply put, you should drink water not when your tongue is dry, but after a certain amount of time has passed!!!

This rule must be learned and taken as an axiom. Drinking water is important not only during training, but also when the body needs it, throughout the day!

At the same time, it is worth showing a little discipline, as consumption normal amount fluids will become an absolutely natural habit for you, which will allow you to forget about dehydration.

Want to eat? But no ... You're thirsty!

Sometimes the body gives completely ambiguous signals that you need water.

For example, latest research many medical centers in Germany, the USA and Japan proved that when you have a feeling of hunger, not always we are talking it is about the lack of nutrients that you need to get from food.

Often everything is much simpler: when you want to eat, the body needs water.

If he does not receive it, he will use all means, including provoking a feeling of hunger, since food also contains liquid, especially when it comes to various vegetables, herbs, etc.

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Therefore, if you have had situations when you ate 1-2 hours ago and have already begun to feel hungry, try drinking a glass of water. Very quickly you will notice (after 15-20 minutes) that the feeling of hunger is also gone, although you didn’t eat anything much.

Now consider the question of specific consumption, namely:

How many;
When;
What drink.

Let's start with the last question, because it is the simplest: what to drink during a workout - you need to drink only plain water.

Water must be WITHOUT:

gas,
flavors,
Sahara,
and any other additives.

Many beginners, and only athletes, often wonder: what to drink during a workout? Plain purified water, that's the best you can think of.

IN rare cases you can add a little to the water lemon juice or a pinch of salt, but this is a completely different issue that requires separate consideration.

So, you can and should drink water during a workout! Therefore, going to a workout, you must have a bottle of water in your bag.

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WHAT SIZE SHOULD THE BOTTLE YOU BRING TO WORKOUT BE?

This is a little more complicated, because the answer will depend on various factors and it is possible to say the exact figure only taking into account these conditions:

total body weight;
Sports and intensity of physical activity;
The duration of the workout;
Season and room temperature.

There may be more conditions, but these are the main ones.

So let's start with body weight. Why is it important? Because the N amount of water for one person can be the norm, and for another - a big problem.

It is quite obvious that people with a weight of 50 kg and 100 kg will have different water requirements, so it is important to consider weight parameters.

If speak about daily rate, then for every 30-33 kg of weight you need to drink 1 liter. But! This rate is calculated under normal conditions.

For example, exercising in the summer heat and in a cool gym in the winter (or with good air conditioning), you will sweat in completely different ways. From this, the rate of water consumption will also change.

Although, in this regard, everything is extremely simple - the more fluid you lose, the more you will have to replenish.

If you add a little specifics, then there is a simple scheme:

Weighed before training and after training;

We saw a specific difference in weight (this difference is almost 90% loss of fluid over a specific period);

Replenished at least half of the weight lost.

It is worth considering that if you have lost 800-1000 g on the scales, you do not need to immediately drink a liter. It is enough to drink about 250 mg of water within 20 minutes, and another 250 mg over the next two hours.

Drink water during exercise: summing up

You need to replenish up to 50% of the lost weight;
Part of the liquid should be drunk immediately, another part should be stretched for 2 or even 3 hours);
During training at a comfortable temperature and average intensity of the load, it is enough to drink 250-300 ml in 15-20 minutes. That is, if active phase workouts last an hour, then during this time you should be drinking from about ¾ liters.
You should drink at least 500 ml of water 2 hours before training;
This rate may increase in case of heat or an increase in the intensity of training;
The most objective indicator is thirst and your own feelings (if you feel thirsty during training, then you consume less water what the body needs)
With power work (weight 70% of the RM and above), it is better to increase water consumption, during weight loss or drying - reduce and keep closer to lower border norms, avoiding excess.

It is also worth remembering that water should be consumed in small sips and gradually. Drinking a large amount of liquid too quickly and abruptly can lead to swelling and discomfort.

Water should only be "room temperature" so it's best to restrain yourself from drinking cool water during hot summer workouts.
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Master of all site and fitness trainer | more >>

Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1st category in weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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Date of: 2014-08-14 Views: 90 912 Grade: 5.0

Many coaches forbid their wards to drink water during and after training. They motivate this by the fact that fat partly consists of water. And if you do not drink, then the body will take water from fat, thereby reducing the amount of subcutaneous fat. Is it so?

This is true, but there is one VERY big nuance. The body can actually take water from adipose tissue. But for this it is not enough not to drink for several hours. To do this, you need not to drink a FEW DAYS! That is, you need to bring your body to strong degree dehydration. Agree, quite high price for weight loss? Moreover, weight loss can be achieved without such abuse of the body. The body stores fat in the body primarily as a source of energy rather than water. The supply of water is its side, not the main function.

Some others argue that the stomach is in “sleep mode” during training, since the blood is all in the muscles. And therefore it is not necessary to load it once again. And this is also true. But it is IMPOSSIBLE to load the stomach with water (unless you have drunk 2 liters at a time), because it does not need to be split. That is, there is no load on it. And even during a workout, your stomach can easily cope with the absorption of water.

But what happens if you do not drink during training and within 2 hours after it? Yes, nothing happens. During this time, your body spends about 500 ml of water. Well, sometimes 1 litre. During the day, the body will still compensate for this loss. Well, be patient for 2 hours. And then you will still drink more than usual for 24 hours, compensating for the loss of fluid. Therefore, apart from the fact that you will be thirsty for several hours, you will not achieve anything.

I believe that drinking during and after training is not only possible, but also necessary!

Now I will explain why. The metabolic rate directly depends on the amount of water in the body. The more water, the higher the metabolism. And one of the foundations of losing weight (of course) is this. By forcing the body to periodically experience a lack of water, we slow down the metabolism. Therefore, you need to drink as much as you want. Just try to drink in small portions during training. No more than 100 ml at a time. After all, a stomach filled with water will interfere with your normal exercise.

Therefore, you do not need to torment yourself with thirst, in the hope that this will help you lose weight. You need to try to drink plenty of water, not only after and during training, but also throughout the day. In conclusion, I want to say that all of the above applies equally to weight gain. No difference. Good luck!

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