During intensive sports activities the body temperature increases, the person sweats. This process protects us from overheating, but leads to fast loss of water and mineral substances therefore when performing sports exercises of people has desire to drink waters. But whether it is worth drinking during sports activities what it is best of all to drink how and when? Let's consider these questions in more detail.
Whether it is possible to drink during the training
To prevent dehydration and to maintain water-salt balance of time of sports activities, it is necessary to resupply in due time liquid therefore it is possible to drink at trainings and it is necessary.
Whether you know? Carrying out exercises of average intensity within an hour, the person loses about 1 l of liquid together with then.
Arguments pro
Water during sports activities is simply necessary for an organism, and that is why:
- prevents overheating of an organism at physical activities — the body receives liquid, the person sweats and is cooled;
- promotes burning of fat cages since restores forces, but does not contain calories;
- contains the minerals promoting normal functioning of nervous system and full muscle work;
- reduces load of joints and vertebras during the training since it is used for production of special liquid — lubricant;
- facilitates load of heart, promotes reduction of density of blood and its normal distribution on a body;
- removes hazardous substances and toxins owing to acceleration of a metabolism.
Arguments contra
Despite a large number of arguments pro, some people believe what to drink at trainings harmfully. But this opinion is fair only when you subject yourself to very big physical activities. In this case the frequent and plentiful use of liquid is really harmful to heart and therefore it is undesirable.
Important! For normal work of an organism the person in day needs to drink not less than two liters of water.
That is possible also that cannot be drunk at a training in gym
At a training it is important to prevent organism dehydration. Here several options of drinks which can be drunk during sports activities:
- usual clean and still water is most quicker acquired by an organism. If you want to sweeten it, it is possible to add a little honey (a proportion 1.5 tablespoons on 0.5 l);
- not aerated mineral water, besides liquid loss completion, will sate an organism with ions of potassium and sodium which were lost together with then;
- isotonics contain the amino acids and carbohydrates necessary during physical activities. They are on sale in gyms and the fitness centers. People who play sports professionally, know that athletes often drink isotonics at trainings.
It is strictly forbidden to use on sports occupations:
- sweet or carbonated drinks;
- juice;
- tea;
- coffee.
Sweet drinks can make an eructation, sick and even vomiting, that is why it is impossible to use them when performing exercises. And tea and coffee bring liquid out of an organism, accelerating process of dehydration.
Rules of drink during the training
Playing sports, it is important to watch a condition of an organism and to listen to the feelings. There are several recommendations which will help you to use correctly water during the occupations:
- Drink a glass of water before the training. It will give to force organism for the forthcoming physical activity.
- Drink at will, even the small feeling of thirst is an occasion to take several sips of liquid.
- Try to do several drinks each 15–20 minutes even if there is no wish. It will help an organism to get used to the regular use of water.
- Drink small drinks in breaks between approaches.
- Depending on intensity of exercises for normal health throughout one occupation it is necessary to drink from 0.5 to 1 liters of water.
- It is necessary to drink water of room temperature in the winter, and in the summer — cool.
Important! At loss of 2% of liquid the efficiency of the person decreases by 10% at once therefore it is necessary to compensate for the moisture deficiency of an organism in time.
Through what is the time and that can be drunk after the training
After physical activity the organism especially needs replenishment of reserves of liquid. After classes surely drink 2–3 cups of water within two hours to restore water balance and forces. There is a disputable opinion on whether it is necessary to drink milk after the training. It really well restores balance of liquid in an organism thanks to the protein content and the increased power value therefore milk promotes recuperation after sports activities.
Learn as it is correct to accept sports food and when it is the best of all to play sports: in the morning or in the evening.
Observance of the correct drinking mode during the sports occupations not only improves health and the general condition of the person, but also considerably increases efficiency of exercises and promotes accumulation of muscle bulk.