For novice athletes or people who are losing weight, the question of whether it is possible to drink water during a workout is of interest, because not only the health of the athlete, but also his results depend on the correct hydration of the body.

Exercising helps maintain and control weight, improve endurance and muscle strength, and also causes you to sweat actively, losing fluid. During intense muscle exercise, sweating protects the athlete from overheating.

What happens in the body if a beginner refuses to drink water during training and does not have enough moisture?

The physical activity that a person experiences during sports for an hour can “squeeze” about a liter of fluid out of him through sweating. Replenishing water in the body during exercise is vital!

All organs and systems that maintain normal body temperature, the smoothness of the joints, the viable state of the spinal cord and brain tissues, and also cleanse the body of toxins when there is a shortage of incoming fluid, experience discomfort. Due to this, the well-being of a person worsens and his productivity decreases.

Can You Drink Water During Your Workout – The Hydration Formula!

Full hydration of the body during exercise helps protect its organs and systems from damage. Even if you regularly quench your thirst with drinks throughout the day, during exercise you also need to replenish the water reserves in the muscles to prevent dehydration (dehydration) of the tissues. Otherwise, during intense strength training, you can get heat stroke.

American experts recommend drinking 0.45-0.5 liters of pure water without gas a few hours before the intended physical activity. Half an hour before class, drink another glass of water (about 220-230 ml).

How much water do you need during a workout? Based on 200-230 ml every 15-20 minutes of training in the gym, but you need to drink it in small sips, not immediately, so as not to feel heaviness in the stomach during exercise.

What water is ideal for quenching thirst in the gym?

Hydration of the body is the most important factor influencing the performance and endurance of an athlete, and it can also increase the result of working on her body in any girl striving for perfection.

Ordinary drinking water without gas – the leader in popularity for most people who choose what to quench their thirst in the midst of a workout.

If you are not chilling by walking around the gym, but are exercising on the simulators at a moderate or low pace, then plain water will be the ideal drink. But if you want to sweat more than others, or are engaged in high-intensity exercise, train in the heat, or use strength exercises for more than 45 minutes, then give preference to sports drinks with a sodium content (isotonic drinks).

For those who do not like to drink plain water, scientists advise adding 30-50 ml of pure fruit juice per bottle (250-300 ml) of water. For weight loss girls, a drink with l-carnitine (a natural substance produced by our liver) is perfect, which will enhance the fat-burning effect of training.

It is known that “L-carnitine” is a “multi-station”, transporting fat cells from the depot to the mitochondria, where lipids are broken down in the process of thermolipolysis, and the decay products of the same levocarnitine helps to remove from the body.

Thus, this substance stimulates an increase in endurance, an improvement in well-being, an increase in the body’s resistance during emotional and physical stress, when you perform strength exercises for girls.

On inactive days when you take a break from sports training, you should not use this effective “conveyor” as it speeds up the metabolism, which can cause uncontrolled appetite and weight gain.

Optimal drink temperature for training

Most people prefer cold water to quench their thirst during sports, as warm drinks do not refresh the body. However, scientists have identified the effect of the temperature of the liquid drunk on the performance of the athlete and the thermometer readings for his body.

The participants of the experiment were divided into two control groups, one of which had to drink cold water, the other – water at room temperature. Athletes trained in a temperate climate, having 2 intense hourly workouts per week.

Each session consisted of a warm-up with dynamic stretching (5 minutes), ball exercises (5 minutes), full-body strength training (35 minutes) and aerobic exercises (15 minutes). The body temperature was measured every 15 minutes. At the end of each workout tests were carried out with performance measurements: bench press (fatigue test), jump width and bike load time (endurance test).

As a result, athletes from both groups significantly increased their body temperature and markedly decreased their hydration levels. Those who drank cold water during breaks warmed up significantly (2 times) slower from exercise compared to those who drank water at room temperature.

But in the bench press, those who drank non-cold water (17-31 reps) showed slightly better results than those who drank cold drinks (15-30 reps).

What do doctors warn about?

The danger of dehydration (dehydration) of the body and heat stroke during exercise is a serious threat to health. Therefore, the answer to the actual question: is it useful to drink water during training – can only be positive.

Heat stroke can occur when the body overheats. Therefore, using a diuretic for weight loss, getting only a short-term effect – “a beautiful number on the scales”, is a rather dangerous business. Firstly, all these drugs dramatically reduce pressure, stimulate the adrenal cortex, causing malfunctions in the endocrine system, activating uncontrolled thirst and other problems.

Girls suffering from edematous cellulite can quickly reduce weight with their help, but the amount of adipose tissue will remain the same, and the necessary water reserves in the body will return again very soon. Moreover, during training, when using diuretics, heat stroke, fainting, hypotonic crisis and many other negative points can occur.

When you drink enough fluids during training and sweat, you not only maintain a sufficient level of hydration of the muscles, organs and body systems, but also significantly reduce body temperature due to the release of sweat. This is a protective reaction of a person from overheating.

Have you experienced any of the following symptoms of heat stroke?

increased sweating;
headache from exercise;
Dizziness;
nausea;
Muscle spasms?
Stop exercising immediately, go to a cool place and drink more water. Tell your doctor or call 911 if you suspect heat exhaustion.

Useful tips for novice athletes and fitness beginners

Even If you have signed up for swimming lessons in the pool, you must have enough water to drink with you! With any physical activity and increased muscle work, tissue heating and an increase in body temperature occur. The surrounding water in the pool cools the body a little on the outside, but the body’s hydration level inside will still decrease. Drink water and improve your performance!

If you are a stayer (long distance runner), plan your route in places where there are drinking fountains or have bottles of water ready along the route. If you work in heat and high humidity – drink more water!

On average, a person should consume at least 1.5-2 liters of pure water per day (30 ml per 1 kg of body weight). Monitor your body’s hydration levels with urine color and volume. Normally, it should be colorless and plentiful. The richer the color of the secreted fluid and the poorer the volume, the higher the body temperature and the risk of heat stroke. Take care of yourself and be sure to drink water during training!