How to properly consume water and other beverages while exercising?

We all know that the human body is mostly made of water. This structure of our body forces us to maintain water balance in it. We must not be dehydrated or oversaturated. Two questions arise: how often to drink and what to drink. However, there are many different recommendations on this topic- so many, in fact, that it is easy to get lost in them.

To the question "How much liquid should you drink per day?" - The answer is simple: drink as much as you like. If you feel thirsty, this body signals you that it needs to replenish lost fluid.

How much water to drink?

Let's figure out how much water a person needs to drink. According to scientists, even in a calm state, the human body secretes up to 0.5 liters or 16.5 ounces of moisture per day through sweat. Salt is excreted from the body in sweat, and in hot weather this function prevents overheating. With moderate physical exertion, 1 liter or 33 ounces of fluid is released from the body. If a person is actively involved in physical education or sports, then during training, they will sweat much more.

To understand how much water, you need to drink per day, there are special tables that indicate the required amount of fluid. However, they should not be viewed as strict guidelines for action, but only as recommendations. So, with a weight of 60-70 kg or 132-154 pounds , you should drink 2 liters or 66 ounces of clean water. This does not include juice, coffee and tea. With a weight of 100 kg or 220 pounds, recommended daily water intake increases to 3 liters or 99 ounces. These tables serve to illustrate our body's water needs.

What water to drink?

Even in an ordinary state, when a person does not play sports, we must drink water. Let's immediately answer one of the most popular questions: "What kind of water to drink - boiled or raw?" Better if it is pure, raw water. In today's world, where environmental problems constantly arise, you need to take care of your health and use bottled water from well-known manufacturers. This water goes through various stages of purification and is passed through special filters, but at the same time it does not lose its useful properties.

Should you drink other drinks? Sure, but you shouldn't use them in place of regular water, especially during exercise.

How to drink water properly during the day?

There are also several guidelines on how to properly drink water throughout the day. So, after waking up, it is recommended to drink a glass of clean water on an empty stomach. This will not only provide the body with fluid, but also cleanse the intestines. This step alone - a glass of water upon waking up - is able to raise your health to a whole new level. It's very simple, like everything ingenious!

But before going to bed, you need to limit the amount of fluid you drink in order to reduce the load on the kidneys. During the day, be sure to drink when you feel the slightest sign of thirst. Try to drink pure water, not tea or coffee.

How and what to drink during training?

Can I drink water while exercising? It is possible and necessary. If this is not done, then the effectiveness of the training is halved, because the body does not replenish the fluid lost during sweating. Remember that muscles, like the rest of the body, contain a huge amount of fluid. What to drink while exercising? It is best to drink clean drinking water or still mineral water. A little natural honey can be added to the water. Also, various isotonics are now being produced - drinks for athletes containing vitamins, amino acids and carbohydrates that enhance the effects for sports.

Listen to your body and it will tell you when to drink water during your workout. Remember not to drink a lot before exercising. If your stomach is full, you should wait half an hour before starting your workout.

What is the best drink while exercising in the gym? When exercising intensively in the gym, you should always have a bottle of water with you and drink a little from it every 10-15 minutes. An exception to this rule is yoga. If you are doing this type of wellness practice, then you need to drink a glass of water 30 minutes before class. After completing the class, wait half an hour before drinking again.

What drinks are not recommended to drink during exercise?

Can I drink anything other than water during exercise? This is strongly discouraged. The exception is special drinks intended for athletes. They contain pure water with the addition of vitamins and mineral salts.

During sports activities, it is strongly recommended not to consume a variety of carbonated drinks. Also, never bring hot tea or coffee to the gym. These alternatives do not lead to a normal water-salt balance in the body, which leads to a decrease in the effectiveness of training. Tea and coffee do not replenish salts and minerals, although they do feel like they quench thirst. It is not recommended to use them in training, regardless of the season- winter nor summer.

If you are looking to drink a warm drink during outdoor sports in winter, simply fill a thermos with water and add honey. The approximate ratio is 3 tbsp. l. honey per 1 liter of water.

What to drink after exercise?

What to drink after exercise will depend on the sport in which you are involved. For bodybuilders, there are a variety of protein shakes that are great at replenishing their energy. If the sport is not associated with extreme physical activity, then drink water with honey. It will quench thirst and supply the body with useful substances.

It is also necessary to take into account the fact that the body receives fluid not only from the inside, but also from the outside. Therefore, you should never neglect water procedures. You should make it a rule to start and end your workout with a shower.