Beginners: Can I drink water during a workout?

Sport is an integral part of modern life style. This is eloquently evidenced by the huge number of fitness clubs, sections in which people from small to large are engaged. But except for the training itself, when the muscles are stressed, 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?

In the past, the opinions of knowledgeable people in this field were mixed on this score. Some on the question of whether you can drink during training, evasively said that this should not be done. Others categorically forbade it, while others, on the contrary, were allowed. This was due to the fact that during the fiznagruzha body loses with then 1-2% of weight, and while drinking at this time the water immediately makes up for the losses. Now the National Association of Sports Figures gives clear recommendations on this matter.

Their opinion on the question "Can I drink water during training?" Unambiguous - it is possible and even necessary to avoid the process of dehydration of the body. In general, with regular sports, and just to normalize the metabolism, you need to instill a culture of drinking fluid. Just as when dieting is recommended to eat often and in batches, you need to constantly and gradually replenish the fluid supply in the body. You need to do this every day, because if yesterday you did not get enough fluids to maintain a normal water balance, the next day, no matter how much you drink, there will still be a feeling of dehydration. At the same time, as with food, if the body loses the required amount of water with an enviable regularity, it begins to store it for future use. And there are terrible enemies of athletes - swelling.

To maintain the water balance, before training, you should drink about two cups of water for 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, when the cold is cold, the amount of liquid you drink must be doubled - the body bears losses due to the organization of its own thermoregulation.

The foregoing relates to pre-training. Is it possible to drink water during training? Yes, and with equal intervals, in 20 minutes, you should drink 200 milliliters. Then the body will get used to the constant presence of liquid in the stomach, will not experience additional load from dehydration or excess fluid, drunk urgently after the end of the goods. And remember: the fuller the stomach during classes, the faster it will become empty.

The following question remains unresolved: is it possible to drink water after training. But it's not just possible, but it's necessary to compensate each kilogram lost during the sport. Within a couple of hours after jogging or other fiznagruzok you need to drink 500-600 milliliters of water, and not immediately, but gradually. And then during the day you need to make up about 50 (at least - 25%) of the lost body weight due to fluid.

It remains to note that the word "water" in this case can be understood as any drinking liquid from the category of healthy food. Trainers advise those who build muscle mass, drink not just water, but special drinks (sports) containing fast carbohydrates. At the same time from carbonated, sweet non-sports drinks, industrial juices it is better to refuse. So if you think about whether you can drink water during training, then the answer is obvious: you can drink it and you need it, but you need to do it right and choose the appropriate liquid.