Drinking water is essential and important during exercise. The body heats up, metabolic processes are accelerated, the body loses moisture, and lactic acid is produced in the muscles. By drinking enough fluids before, during, and after exercise, you protect your body from dehydration.
Instructions
Step 1
If you are engaged in an active sport aimed at burning calories, start preparing for the load another 2 hours. Drink a cup of tea without sugar or a glass of juice, preferably freshly squeezed. Take a few large sips of water immediately before exercising.
Step 2
During training, the body itself will signal that it is dehydrated. You will understand that it is time to freshen up due to the formation of viscous saliva, the throat will become dry. An unpleasant odor may come from the mouth. All these symptoms indicate that the body is actively burning fat. The decay products will be excreted by the kidneys, so they need help. During training, it is recommended to take one sip every 10-15 minutes.
Step 3
Only after completing the lesson can you drink a full glass of water without gas. Keep in mind that along with water during active physical activity, the body loses mineral salts. A glass of mineral water will quench your thirst just as well. Or simply rinse your mouth out with salted water.
Step 4
During power loads, exercises with barbells, etc. the body loses moisture less intensively. This means that you may not feel the need to replenish it. In this case, drink when you see fit and feel thirsty. Throughout the strength training, in principle, you can do without water. Remember to drink a glass or two of liquids after you finish exercising.
Step 5
Recommended scheme of water consumption during physical activity: - 2 hours before training - 200-300 ml; - 10 minutes - 80-100 ml; - during training - 100-150 ml every 15-20 minutes; - after training - 200 ml, repeat every 15 minutes until thirst is satisfied.
