Can i drink water during exercise

There are two main reasons why people don't drink while exercising:

1. They just don't want to.
2. They are afraid that this will somehow prevent them from losing weight.

The second I first heard in my childhood from a teacher of sports aerobics. She was obsessed with losing weight and believed that drinking should not be done on time or even after training. Unfortunately, some people still think so. Since this is absolute nonsense (and also harmful), let's start with it.

Does water prevent you from losing weight

Losing weight is losing fat, not water. Yes, having lost fluid during exercise, you can lose 500 g or even 1 kg of weight and enjoy looking at the scale. But, as soon as you drink, the dropped grams will return, and the fat will remain as it was.

The only reason to remove water from the body is to cut weight before a competition.

Athletes do so to enter the desired weight category. But we must understand that their ultimate goal is precisely body weight, and not appearance, and even more so not long-term changes.

As for real weight loss, when fat goes away, and the body becomes slimmer and healthier, water is simply necessary. It increasesWater-induced thermogenesis. calorie consumption, reducesEffect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. appetite and helpsDrinking water is associated with weight loss in overweight dieting women independent of diet and activity. lose those extra pounds even without dieting.

Plus, if you're losing weight, your main goal of training is to burn more calories. To do this, you have to give your best, and for this you also need water.

Does water help you exercise better and more

Your muscles are 75%Healthy hydration of water. It is involved in every cell in your body, in the chemical processes of energy production, nutrient transport, and waste disposal. Not surprisingly, a deficiency of such an important component hurts your productivity.

Loss of just 2% water reduces training results by 25%.

During physical activity, you lose fluid at an accelerated rate through breathing and sweat. Dehydration can lead to rapid fatigue and loss of coordination. Lack of water prevents the body from cooling itself effectively, so you can get heatstroke, especially if you exercise in hot environments.

At the same time, it is difficult for a person to determine a mild degree of dehydration, when productivity is already declining, but there is still no strong thirst. Even seasoned athletes underestimateWater Tips for Efficient Exercise loss of fluid from sweat by 46%, and during preparation for a competition, athletes are often dehydrated even before the first training session.

As a result, their Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training heart rate and body temperature, increased use of muscle glycogen instead of fat, decreased cardiac output - the amount of blood that the heart can expel at one time. As a result, athletes lose concentration and alertness, can tolerate fewer maximum power movements, and tire more quickly.

And all this can be corrected by simply adjusting the drinking regimen.

As you can see, drinking water during training is not only possible, but necessary. This liquid is beneficial for both athletic performance and weight loss.

How to drink during physical activity

General recommendationHealthy hydration very simple:

• 500-550 ml of water two hours before training.
• 200-300 ml of water every 10-20 minutes during training.
• 450-650 ml of water for every 0.5 kg lost in training.

To simplify even further, it looks like this:

Before training - a bottle of 0.5 liters, during training - a glass of water every 15 minutes, after training - how much weight you lost, so much water and drink.

If you are uncomfortable with taking a bottle with you, for example, while jogging in the park, at least drink before and after the race. But when you sweat on the equipment or in the fitness room, water should be your faithful companion in the world of physical activity.