During intense exercise, the body loses a large amount of water. For the normal functioning of the body, it is necessary to replenish its supply. At the same time, you need to know how much and how to drink during your workout.
Instructions
Step 1
There are many symptoms that tell you it's time for you to drink water. These are dry mouth, thirst, dizziness, fatigue, headache. Do not be guided by your sensation, because during exercise, the receptors for thirst are suppressed.
If your workout is at an intense pace and you expend a lot of energy, then drink every 20 minutes. In this case, the water for drinking should be at room temperature, otherwise there is a chance to catch a cold in the throat. Also, use only clean and non-carbonated water. After all, carbonated water can cause stomach discomfort, and microbes in the water will weaken the immune system.
Step 2
The volume of water depends on the strength of sweating, the higher the load, the more water you need to drink. The dose of water for women and men is different. Generally, men need more fluid.
Step 3
Drink in small doses and in small sips. If you drink a lot of water, then it will take too long for its absorption, and not a large amount will quickly replenish the losses in the body. Small sips will allow you to better remove your thirst. And rinse your entire mouth when you swallow - this way you will eliminate the feeling of dryness.
Step 4
If your timed workout is long, add glucose to the water. This will energize you. Or dissolve vitamins, for example, C. The main thing is that they are water-soluble, otherwise you will not get the effect.
Step 5
Also, water is often salted, this is due to the fact that during exercise, along with sweat, salt leaves our body. Especially in the summer, when you train in the sun, salted water will help you maintain your body.
Step 6
If your workout is at low intensity, take a few sips in the middle of the session, wetting your entire mouth.
Step 7
When it comes to drinking before and after exercise, there are also limitations. Drink a glass of water before and 20 minutes after your workout.
Step 8
Some trainers generally prohibit drinking water - it depends on the training profile. Ask your trainer about water intake to avoid hurting yourself while exercising.
