Is it possible to drink water during training? How much to drink it? Better before or after? Similar questions are asked by every second student, and no one gets unambiguous answers to them. To begin with, you can’t drink water during the exercise. When you exercise, you can’t eat, chew or swallow. We must concentrate on the exercise: breathing and technique.
But between sets or repetitions, drinking is allowed.
This we will mean every time, figuring out what to drink during training.
A person consists of millions of small cells - cells. Each cell is more than 90 percent water. Water is 2 atoms of hydrogen and 1 atom of oxygen. And then what, you ask, occupies the remaining 10 percent? Dry residue.
These are different substances: proteins, fats, carbohydrates, micro and macro elements.
So, water is a solvent of all substances. In fact, water has a lot of functions. And it is the presence of water on Earth that makes the planet liveable.
The role of water in the body:
Thanks to this, our body temperature is easier to regulate.
We finish the logical chain: there is no water - there will be no life.
On the one hand, water is contained in the body.
And on the other - we sweat, spit, cry, go to the toilet. That is, we constantly release water. And a lot of substances, by the way, too.
Hence the need to drink liquid. Our body is very tricky - you won’t be able to “forget” to drink water.
The body provides a constant flow of fluid into the body due to the feeling of thirst.
Another question is that this thirst begins to torment a person when it is already vital to drink. Until then, thirst can be ignored. This is the problem of many people, so they do not gain the right number of liters per day.
So, you need to drink water in order to live.
Everything is simple.
During physical training, the human body sweats harder than at rest. Someone says that for an hour of training, you can lose 1 kg due to the effusion of 1 liter of fluid. These are very rough estimates, so we can only talk about approximate values.
Many say that drinking water during training does not make sense: how much we drink, so many sweats will come off us.
First, a little less. Secondly, many substances that are contained in water will remain in the body and come out already with urine. The solid part will settle in the cells and will help them in life. And thirdly, without water, the body gets serious stress.
During the training process, the heartbeat increases.
Have you noticed? Blood is a liquid; it also consists of many percent (about 80) of water. Together with sweat, water also leaves the blood. The latter becomes thick. A thick blood to drive the heart harder than liquid. In this case, the heart receives a harmful load.
And the thicker the blood, the worse the heart. Imagine the burden placed on the atria and ventricles to pump a viscous mass.
Thick blood does not pass well into the peripheral tissues, it (oh my God!) Has difficulty washing the muscles that we pump so hard. Here is another important reason why you should drink during the workout. Good blood flow - excellent nutrition.
Remember this causal connection once and for all.
Thick blood hardly reaches the brain. And then it smells like a stroke. Nobody needs this. This is also the answer, is it possible to drink water after training.
Now let's talk about the other extreme: when people drink a lot. You all know, or have heard, that with some diseases a person drinks a lot. 5 or more liters per day. He suffers from eternal and unquenchable thirst. So, if you have a similar condition - consult an endocrinologist for advice.
You need to drink, as smart people say, as much as you want and plus 1 glass. It’s a very good recommendation, because we often do not get the required volume for our body than we “drink” it.
Consider a regular workout:
It seems to be a simple matter to drink water during and after training. A lot of rules and recommendations here. For example:
It all depends on your throat. For those suffering from chronic tonsillitis (or something else when the throat is often sore), we recommend drinking water at least 15 degrees. The body during training is hotter than usual, so too cold water can provoke a sore throat.
By the way, this recommendation applies not only to classes in the gym, but also to life in general. For training, you can drink both 2 and 3 glasses of water. Remember, you will sweat more, but it is necessary.
But after you need to drink in any case.
Drinking in small sips is necessary so that the receptors have time to control the process of fluid saturation.
During trainings associated with active and fast movements (for example, running, boxing), you need to drink in breaks. Remember how in the corners of the ring during a timeout boxers are given a little water to drink from fancy bottles?
Before these workouts, you can not pour a lot of water. Gurgling and heaviness in the stomach will not allow you to fully conduct the workout.
In the gym you can drink between exercises and approaches.
Thus, all types of sports are characterized by one pattern - you need to drink water some time before, during and after training, and you can’t immediately before it starts. And you need to drink in breaks when you do nothing, in a relaxed atmosphere. For example, while you take a breath, or wait for the next approach.
Let's figure out what to drink during training.
Simple tap or purified water with a home filter is a good option. But today, stores offer us much more convenient products. You can drink mineral water, isotonic drinks, plain water.
Categorical should not be used during training highly carbonated drinks. If you bought Coke (yes, disgusting, but magic caffeine can help you if you are very tired), release more gas from the can.
The same goes for carbonated mineral water - release the gas.
You can’t drink juices, sugary drinks (by the way, it’s also not recommended to drink cola during training), milk, or drinking yoghurts.
If you take protein, BCAA, creatine and other additives with you, dilute them with water. During training, you can not use milk dilutions. This slows down the absorption of substances from the drink, and the body begins to release energy for digestion.
The same energy could be spent on a heavier bench press, for example. But you could not, because you drank milk. By the way, therefore, training after a milkshake is always harder than after a water shake.
Isotonic drinks are perfectly balanced in composition. They have everything the body needs: minerals, vitamins, and also L-carnitine, which is so needed during weight training.
It is ideal for drinking during exercise.
Bottles for such drinks are very convenient. It’s hard to shed, it’s hard to pour more than you swallow at a time. Unlike ordinary plastic bottles with a cap, this option is optimal.In the end, you can buy isotonic once and continue to use this bottle for a long time, pouring water from the filter there.
Sports shops offer many water containers. You can choose for every taste and color.
And if we are talking about water, why not take sports supplements with it? In the same mode as water. Just two birds with one stone and catch. None escaped.
We talked about what to drink during and before training. What to drink after training? The answer is: everything. There are no restrictions, except for alcohol. Otherwise, the training went in vain.