Do beginner athletes or
losing people the question of whether to drink water during
workout, is of interest because from proper hydration
organism depends not only the health of the athlete, but also his
results.
Exercising helps maintain and control
weight, strengthen endurance and increase muscle strength, as well as
causes to actively sweat, losing fluid. With intense muscle
loads sweating protects the athlete from overheating.
What happens in the body if a novice refuses to drink water
during a workout and he lacks moisture?
Exercise that a person experiences during exercise
sports for an hour, able to “squeeze” out of it through
sweating about a liter of fluid. Replenish water in
body during exercise is vital!
All organs and systems that support normal temperature
body, smooth joints, viable state of the spinal tissues
and the brain, as well as cleansing the body of toxins during
inadequate fluid intake, discomfort. Thereby
man’s well-being deteriorates and his
performance.
Contents
Is it possible to drink water during training?
hydration!
Full body hydration during exercise helps
protect its organs and systems from damage. Even if you
quench your thirst with drinks regularly during the day
sports also need to replenish the water in the muscles to
prevent dehydration (dehydration) of tissues. Otherwise during
Intense strength training can get a heat stroke.
American experts recommend drinking 0.45-0.5 liters of pure
water without gas a few hours before the intended physical
load. Half an hour before class, drink another glass of water (approximately
220-230 ml).
How much water is needed during training? Based on
200-230 ml every 15-20 minutes of training in the gym, but drink
it needs to be taken in small sips, not immediately, so as not to experience heaviness in
желудке во время load.
What water is perfect for quenching thirst
the gym?
The hydration of the body is the most important factor affecting
performance and endurance athlete, it is also capable
increase the result of work on your body in any girl,
striving for excellence.
Plain drinking water without gas is the leader in popularity for
most people choosing to quench their thirst in the midst
workout.
If you are not cool, walking through the hall, and do
on simulators in a moderate or at a pace with low intensity,
then the ideal drink will be plain water. But if you want to sweat
more than others, or are busy with high-intensity load,
train in the heat or use strength exercises for longer than
45 minutes then give preference to sports drinks with
sodium content (isotonic).
Those who do not like to drink plain water, scientists advise to add
30-50 ml of pure fruit juice per bottle (250-300 ml) of water.
Losing carnitine is perfect for girls who are losing weight
(a natural substance produced by our liver), which
усилит жиросжигающий эффект от workout.
It is known that “L-carnitine” is a “multiple-slot”,
transporting fat cells from the depot to the mitochondria, where lipids
split in the process of thermolipolysis, and the decay products are the same
Levocarnitine helps excrete the body.
Thus, this substance stimulates increased endurance,
improving well-being, increasing body resistance
time of emotional and physical exertion when you perform
power exercises for girls.
In the passive days when you relax from sports training,
use this effective “conveyor” is not worth it, since it
speeds up the metabolism, which can cause uncontrolled appetite
and weight gain.
The optimal temperature of the drink at workout
Most people prefer cold water to quench their thirst.
during sports activities as warm drinks do not refresh
an organism. However, scientists have revealed the effect of temperature drunk
fluid performance athlete and thermometer indicators
for his body.
The participants in the experiment were divided into two control groups,
one of which was to drink cold water, the other – water
room temperature. Athletes engaged in a temperate climate,
Having 2 intensive one-hour workouts per week.
Each session consisted of: warm-up with dynamic stretching (5
minutes), exercises with a ball (5 minutes), power load on the whole body
(35 minutes) and aerobic exercises (15 minutes). In this case, the temperature
body was measured every 15 minutes. At the end of each workout
performance tests were conducted: press (test
fatigue), jump width and cycle load time (test for
endurance).
As a result, athletes from both groups increased significantly
your body temperature and significantly reduced the level of hydration
organism. Those who drank cold water during breaks,
warmed up significantly (2 times) from the load by
сравнению с теми, кто уbyтреблял воду room temperature.
Но в жиме лежа немного лучшие результаты byказали те, кто пил
нехолодную воду (17-31 byвторений) в отличие от любителей холодных
напитков (15-30 byвторений).
What do doctors warn?
Danger of dehydration (dehydration) of the body and heat
Blow during training – a serious threat to health. therefore
ответ на актуальный вопрос: byлезно ли пить воду при тренировках –
может быть только byложительным.
Heat stroke can occur with any overheating of the body.
therefore уbyтреблять мочегонное для byхудения, byлучая лишь
short-term effect – “beautiful numbers on the scales,” – business
quite dangerous. First, all these drugs drastically reduce
давление, стимулируют кору надbyчечников, вызывая сбои в работе
organs of the endocrine system, activating uncontrollable thirst and
other problems.
Девушки, страдающие отечным целлюлитом, могут с их byмощью
fast enough to lose weight, but the amount of adipose tissue
will remain the same, and the necessary water reserves in the body are very
will be back soon. Not only during exercise at
уbyтреблении диуретиков может случиться тепловой удар, обморочное
состояние, гиbyтонический криз и многие другие негативные моменты.
When you drink enough fluid in training and
byтеете, то не только byддерживаете достаточный уровень гидратации
muscles, organs and body systems, but also significantly reduce the temperature
тела за счет выделения byта. This is a defensive reaction.
man from overheating.
Вы byчувствовали хоть один из признаков теплового
hitting:
- Повышенную byтливость;
- Headache from exercise;
- Dizziness;
- Nausea;
- Muscle spasms?
Immediately stop training, go to a cool place and
drink more water. Сообщите врачу или byзвоните в неотложку, если
byдозреваете тепловое истощение.
Полезные советы начинающим сbyртсменам и фитнес-новичкам
Even if you записались на тренировки by плаванию в бассейне,
have plenty of water to drink with! With
any physical exertion and increased muscle work is heated
тканей и byвышение температуры organism. Ambient water in
the pool cools the body a little outside, but the level of hydration
the body inside will still decline. Drink water and improve
свои byказатели!
If you are a stayer (long-distance runner), plan your
route in places where there are drinking fountains or cook
бутылочки с водой by всему маршруту движения. If you work in the heat
и byвышенной влажности – пейте больше воды!
В среднем, человек должен уbyтреблять не менее 1,5-2 л чистой
воды в день (by 30 мл на 1 кг веса). Control level
гидратации организма с byмощью цвета и объема мочи. OK she
must be colorless and abundant. The richer the color allocated
жидкости и скуднее объем, тем выше температура тела и риск byлучить
heatstroke. Take care of yourself and be sure to drink water on
training
