During intensive trainings the organism loses rather large amount of water. For normal work of the organism it is necessary to fill its stock. At the same time it is necessary to know how many and how to drink during the training.
Instruction
1. Symptoms which will specify that it is time for you to drink waters, the set. It is dryness in the mouth, feeling of thirst, dizziness, fatigue, the headache. Be not guided by your feeling, during physical exercises the receptors of thirst are suppressed. If your training takes place in intensive pace and you spend many forces, then drink each 20 minutes. At the same time drinking water has to be room temperature, otherwise there is the probability to chill the throat. Also use only clean and still water. Sparkling water can cause discomfort in the stomach, and microbes in water will weaken immunity.
2. The volume of water depends at most sweating, the loading is higher, the more water needs to be drunk. The water dose for women and men different. As a rule, men need bigger amount of liquid.
3. Drink small doses and small drinks. If to drink a lot of water, then on its absorption too much time will be required, but not the large number will quickly fill losses in the organism. Small drinks will allow to remove thirst better. And at the drink rinse all mouth - so you eliminate feeling of dryness.
4. If the training on time is long, add glucose to water. It will give you energy. Or dissolve vitamins, for example, of Page. The main thing that they were water-soluble, differently you don't gain effect.
5. Also quite often add some salt to water this results from the fact that at loading together with then our organism is left by salt. Especially in the summer when trainings take place under the sun, the added some salt water will help you to support the organism.
6. If your training takes place at low intensity, then take several sips in the middle of occupation, having moistened all oral cavity.
7. As for drink before and after trainings then there are also restrictions. Prior to the training and within 20 minutes after it have the glass of water.
8. Some the coach in general forbid to drink water - it depends on the training profile. Ask the coach on intake of water not to do much harm to themselves during performance of exercises.