Sport is an integral part of the modern lifestyle. This is eloquently evidenced by the huge number of fitness clubs, sections in which people from young to old are engaged. But apart from the workouts themselves, when the muscles are under pressure, you need to monitor your diet, as well as replenishment of fluid reserves. Therefore, in our article, I would like to discuss such a burning question: is it possible to drink water during training?
Previously, the opinions of knowledgeable people in this area on this subject were mixed. Some on the question of whether it is possible to drink during training, evasively said that this should not be done. Others categorically prohibited, while others, on the contrary, allowed. This was due to the fact that during physical activity the body loses 1-2% of the weight with sweat, and the water drunk at that time immediately makes up for the loss. Now the National Association of Sports Figures gives clear recommendations in this regard.
Their opinion on the question "Is it possible to drink water during training?" unequivocal - it is possible and even necessary to avoid the process of dehydration. In general, with regular exercise, and just to normalize metabolism, you need to instill a culture of fluid intake. Just as diets recommend eating often and fractionally, you need to constantly and gradually replenish the supply of fluid in the body. You need to do this every day, because if yesterday you didn’t get enough fluids to maintain a normal water balance, the next day, no matter how you drink, you will still feel dehydrated. At the same time, as with food, if the body loses the required amount of water with enviable regularity, it begins to store it for the future. So there are terrible enemies of athletes - swelling.
To maintain water balance, before training, you should drink about two cups of water a few, about 2-3, hours before the start. Then, just before the start of sports, you need to add another cup. Remember that if the temperature is too high or vice versa, in extreme cold, the amount of fluid you drink must be doubled - the body suffers losses due to the organization of its own thermoregulation.
The foregoing concerned pre-workout training. Is it possible to drink water during training? Yes, and at regular intervals, in 20 minutes, you should drink 200 milliliters. Then the body will get used to the constant presence of fluid in the stomach, will not experience additional stress from dehydration or excess fluid drunk urgently after exercise. And remember: the fuller the stomach during exercise, the faster it will empty.
The following question remains unresolved: is it possible to drink water after training. And here it’s not just possible, but necessary to compensate for every kilogram lost during sports. Within a couple of hours after jogging or other physical activities, you need to drink 500-600 milliliters of water, and not immediately, but gradually. And then during the day you need to make up for about 50 (minimum - 25%) of lost body weight due to fluid.
It remains to be noted that the word "water" in this case can mean any drinking fluid from the category of healthy eating. Trainers advise those who are building muscle mass to drink not just water, but special drinks (sports) containing fast carbohydrates. At the same time, it is better to refuse carbonated, sweet non-sports drinks, industrial juices. So if you think about whether it is possible to drink water during training, the answer is obvious: you can and should drink it, but you must do it correctly and choose the appropriate fluid.