Why drink during exercise?
We are 60-80% water. She participates in the most important processes in the human body:
- helps to maintain a normal body temperature, primarily through breathing and sweating;
- ensures stable operation of the cardiovascular system;
- provides nutrition to the cells of tissues and organs: carbohydrates and proteins that we receive from food are metabolized and carried by water in the bloodstream;
- maintains normal blood pressure;
- helps to remove toxins and waste products (mainly through urination and sweat);
- acts as a shock absorber for the brain and spinal cord, as well as for the fetus during pregnancy;
- forms saliva;
- lubricates the joints.
During any physical activity, including sports exercises, the body temperature rises and active sweating begins: this is how the body turns on the cooling mode, which means that the fluid reserves are intensively consumed. If a person does not drink water and continues to work at the open-hearth furnace, planting a garden, boxing, or pulling a barbell, then his muscles will be overloaded, spasm or cramp, fiber damage or injury may occur.
The heart, in turn, begins to contract faster, since it is more difficult for it to pump the clotted blood through the vessels and capillaries. The result is dizziness, tachycardia, increased blood pressure, difficulty breathing, and even fainting. It is clear that there will be little sense from such a workout, so you need to drink constantly.
How to drink properly in a workout of up to one hour?
Let’s list the basic rules: what kind of water you need to drink, how much, and how often to do it.
- Drink clean, still water (carbon dioxide-rich water is less absorbed). If it’s mineral water, choose a slightly carbonated one.
- Drink water at room temperature. If it is too cold, then you can get a sore throat or another respiratory disease.
- Drink two glasses of water 20-30 minutes before and after training, and during physical activity take a few sips every 10-15 minutes.
- Some trainers and doctors advise this method: weigh yourself on a scale before and after training. You need to drink as much water as it goes with sweat for the entire time of exercise.
Please note: the water that you drank during the workout should not be taken into account when calculating the daily fluid intake (the same conditional 2.5-3 liters that a healthy adult needs to drink daily).
What are isotonic and why are they needed?
You have probably seen that some professional athletes do not drink water, but some colored liquids. These are isotonic – solutions of mineral salts and vitamins that restore the water-salt balance during intense training. They usually include:
Manufacturers sometimes add creatine and carbohydrates to the solution to quickly replenish energy. Isotonics are sold in the form of a ready-made drink or powder that must be dissolved in water.
These drinks are needed for those who exercise for longer than an hour and with intense exertion. For example, isotonic are used by marathon runners and bodybuilders who spend two to three hours daily in the gym, combining strength training with cardio.
If you intend to practice relaxing yoga for 45 minutes, then you will not need an isotonic drink: in this case, the body will have to spend more energy to absorb the carbohydrates received from the drink than to the practice itself. Drink plain water as described above.