The human body contains 40-45 liters of water with elements dissolved in it, the main of which are potassium, sodium, calcium, chlorine, and magnesium.

Water as an electrolyte
That is, water in our body is in the form of an electrolyte, which, along with other systems, provides homeostasis; catalyzes metabolic processes, supports the immune system, serves as an energy accumulator, etc.

One of the main functions of electrolytes is the transmission of electrical impulses to the muscles; including the heart muscle. It is the impulses that make them contract and relax, that is, work.

The lack of electrolytes in the body leads to cramps, spasms and pain in the muscles, which usually occur after heavy exertion. There may be a headache, weakness and disorientation in space. Therefore, maintaining a normal amount of water (electrolyte) in the body is not only important, but vital.

The need for water during sports
The need for water depends on the body weight of the athlete and the intensity of the training.

An athlete weighing 60 kg needs to drink about 2 liters of water, someone who weighs 90 kg will need 3 liters already.

What drink?
You can limit yourself to one clean water only if the duration of the workout is within 1 hour.

If the exercises last longer, you need to drink sports drinks that contain various additives – salts, glucose, quickly digestible proteins, carbohydrates, amino acids.

Water
Speaking of pure water, one should understand by it not “dead” distilled or boiled water (it is advisable not to drink it), but ordinary, filtered and chilled water.

That is, the one that is in the coolers of the gym. This water has a certain amount of trace elements that the body needs, so it is more useful than boiled water.

Isotonics
Isotonic drinks contain salt and sugar in the proportion in which they are found in the human body. During training, the athlete’s body loses not only the fluid, but also the salts dissolved in it. Reception of isotonics allows you to restore the disturbed balance.

Energy or hypertonic drinks contain an increased amount of salts and sugars, which compensate not only for the lost electrolyte, but also for energy.

Fitness drinks
If the workout lasts longer than 45-60 minutes, it is recommended to drink sports drinks, containing proteins, amino acids, carbohydrate supplements. They not only quench thirst and restore electrolyte volume, but also provide the body with additional nutrition that replenishes the glycogen stores used up for training.

Reception of fitness drinks contribute to:

rapid growth of muscle mass,
increase endurance and strength,
reduced recovery time between workouts,
burning subcutaneous fat.

How to drink?
Many sports research organizations develop and offer their own WATER AND BEVERAGE SCHEMES during training.

The simplest one looks like this:

before training (1-2 hours) – 0.5 l;
during training – every 10-20 minutes a few sips;
after training – 0.5 l for an hour.
RECOMMENDATIONS:

It is recommended to take the liquid chilled to 10-15 °C.
Over the next 6 hours, it is advisable to replenish 25-50% of the weight lost as a result of training with water.
Water should be drunk without waiting when you want it. The feeling of thirst occurs when the body has already lost 1-2% of the fluid. In order not to bring to this, you just need to take water at a certain interval – even if you do not want to.

What is not recommended to drink?
Carbonated water. It quenches thirst well, but fills the stomach with gas bubbles, which creates discomfort (especially during exercise) and prevents the intake of the right amount of liquid. In this case, the cons outweigh the pros, so you should categorically refuse soda.

And at the same time from lemonade, which is little carbonated, it also contains all sorts of unnecessary additives, the composition of which is unknown.

Can you drink juices?
If we talk about drinking juices during a workout, then they are in last place after water, fitness drinks and isotonic drinks. Juices contain beneficial vitamins and fast-digesting fructose, but they should be taken in moderation. And in any case, not store-bought, the composition of which is unknown, but freshly prepared and diluted with water.

Sports drink ingredients
WHEY PROTEIN.

The main protein of milk, which includes all the essential amino acids. Напиток с сывороточным белком способствует rapid growth of muscle mass, уменьшает потерю костной ткани при старении, сжигает лишний жир. He’s easy digestible, so it can be taken immediately before training.

CASEIN.

The protein that comes from curdling milk. Its main positive effect is the accelerated growth of muscle mass. Casein takes some time to digest, so it’s best to take it at night.

CREATIN.

Provides energy metabolism in nerve and muscle cells, promotes muscle growth. It is a natural ingredient and approved for use by anti-doping organizations.

TAURINE.

This amino acid provides muscle growth and development, improves heart function, stimulates the production of bile, which is necessary for good digestion.

CAFFEINE.

It is an integral part of energy drinks. In moderate doses, it stimulates the nervous system, enhances the work of the heart, improves mental and physical performance. The use of too large doses leads to the opposite effect – fatigue, decreased performance and even depression.

LEVOCARNITINE.

Amino acid increases appetite, enhances metabolic processes, has an anabolic and antihypoxic effect, stimulates energy metabolism in the body, increases its defenses.

GROUP B VITAMINS.

Riboflavin, thiamine, para-aminobenzoic acid, etc. Each of these vitamins performs its useful function in the body, and together they contribute to the rapid breakdown and absorption of food, reducing the accumulation of fat by the liver, maintaining healthy skin, hemoglobin synthesis, etc.

SOY PROTEIN.

It is rich in protein, since it is produced from soybean seeds, the percentage of protein in which is 30 … 50%.