Water in life and during fitness classes: benefits and recommendations
The benefits of water in everyday life and during fitness. Important recommendations for drinking water before, after and during exercise.
The human body is more than 70% water. The more a person loses fluids, the more severely his overall performance decreases. At a critical level of dehydration, the body slows down all vital functions until death.
During a fitness workout, the athlete performs many power and aerobic activities that stimulate the bloodstream, lymph flow. At this point, active sweating begins, that is, the removal of fluid from the body to cool the skin to avoid overheating.
An athlete with an average weight of 70-80 kg in just one fitness session can lose up to 3 liters of fluid (sweat, breathing). The more active the training, the more the lack of water in the body increases.
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All the above facts speak of one thing: during exercise, it is not only possible to drink, but also extremely obligatory.
The benefits of maintaining water balance
Adequate drinking helps maintain water balance, which:
actively involved in metabolic processes.
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Thanks to the fluid, the internal organs, vital systems and muscles function fully, without failures and disturbances;
normalizes body temperature.
This is especially important when high-intensity exercise and aerobic training are performed;
protects internal organs from overheating and slowing down.
For example, the liver is difficult to clean thickened blood, and the organs of the excretory system are difficult to remove processed products;
maintains articular mobility.
The sufficient use of water allows to facilitate the movement of joints, since its part turns into joint fluid. Thanks to this, strength exercises (with barbell, dumbbells, weights) are easier to perform.
At first glance, there is no big difference what kind of water to drink. However, the rate of exchange processes largely depends on the water temperature.
Fitness trainers do not recommend drinking hot water (tea or coffee temperatures) during sports activities. Such water only increases sweating and thus provokes dehydration.
Cool or icy water, even in the heat will not save from overheating, but can cause a cold. In addition, the body will have to spend a lot of strength and energy so that the internal organs heat the liquid inside to an acceptable temperature. The best Sustanon buy in the online sports nutrition store – Purple Supremacy option for drinking is water at room temperature.
Drinking while doing exercise
In the midst of a fitness workout drink necessarily. However, this should be done by following some rules:
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make 2-3 sips of water every 15-20 minutes of occupation;
practice drinking at a slow pace;
should be drunk according to the regimen, and not after the sensation of thirst.
The sudden intake of water into the body and drinking in large gulps can best bodybuilding videos cause a strong load on the excretory system, including the kidneys, so you need to drink a little bit. When performing physical exercises, you can take a sip of water every 2-3 approaches so that the lactic acid accumulating in the muscles is discharged in a timely manner.
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Drinking before and after fitness exercises
Drink is necessary not only in the process of fitness, but also before and after exercise. About 1.5 to 2 hours before class should drink about 500 ml of pure water in order to restore the water balance and activate the work of the internal organs.
After classes, the moisture that the body excretes also needs to be replenished in time. It is best to do this in 30-60 minutes after the last exercise.
The amount of water for consumption should be calculated individually: the amount depends on the fluid lost by the body. If after occupation the lost volume was 1 kg, then you should drink 500 ml of water. If 2 kg, then respectively 1 l. In hot weather, the volume of liquid for drinking can be increased due to rapid and active perspiration.
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When to drink water is not recommended
Despite the fact that exercise requires drinking water, there are cases when drinking is not recommended:
during interval training;
during a short run;
immediately after running exercises (you should wait 10-15 minutes);
on a full stomach;
when doing yoga, pilates and callanetics.
Permitted Drinking Options
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Purified water without gas is prioritized for drinking bodybuilding girls sex during training, however, instructors and doctors are allowed to drink What is bodybuilding. The benefits and harms of bodybuilding other drinks or water with various additives:
mineral water without gas;
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water with lemon juice or lime;
water with mint or a spoonful of honey diluted in it;
freshly squeezed citrus juices;
cooled decoctions of herbs;
chilled green tea without sugar.
Any drinks containing sugar are strictly prohibited, including coffee, milk drinks, alcohol, soda, compotes and packaged juices. If an athlete needs to hold water for a while, add half a teaspoon of salt to a clean drinking liquid.
If you drink drinks from sour berries and fruits, you should dilute the resulting juice with water. This is because acid can negatively affect the work of the stomach and increase acidity.
During the drying period, athletes need to drink more than during normal activities. This approach allows you to avoid edema in the morning after fitness training, because the body will actively remove excess water.
If at standard trainings (both power and aerobic) an athlete needs to drink about 1 liter of water in the course of the lesson, then on drying it is necessary to drink up to 3-4 liters per day.
The benefits of clean water for humans
Why do experts advise you to drink only clean water without gas, sugar and flavors? This is because it brings great benefits to the body, not only during sports activities. Water helps athletes:
get rid of excess weight by stimulating metabolic processes;
overcome fatigue, overwork, apathy;
relieve tension after power and physical exertion;
normalize blood pressure;
maintain body temperature at the optimum level;
improve digestion and the functioning of internal organs;
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activate brain activity.
Water during fitness is necessary because it allows you to maintain water balance and provides the athlete with excellent health throughout the entire session.
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