Water is essential to our life. We can’t live without it. Do you remember the fact that 60% of our body is water? Muscles and kidneys contain, even more water, around 79%. The importance, as well as the need for a sufficient supply of fluids before, during, and after exercise increases significantly depending on the performance. Exercise accumulates heat in the body, which increases the temperature of the body's surface. The body protects itself from imminent overheating simply by sweating. So if you sweat more and don't follow your drinking regime, you are at a higher risk of dehydration. The resulting lack of fluids can be manifested by various symptoms. It is most often manifested by palpitations, convulsions, headaches, and fatigue. In this article, we will take a look at our drinking habits regarding workouts.
How much time before a workout should I drink water?
Before starting training, it’s appropriate to drink a sufficient amount of water. Of course, there is no need to push it too far. Generally, it's recommended to drink around 600 ml (20 ounces) 2 hours before exercise, then 30 minutes before exercise you should drink additional 250 ml (8 ounces). The body does not have the ability to create water reserves "for worse times", it always takes only as much as it needs from the received amount and eliminates the rest. Therefore, it is necessary to regularly replenish water during exercise. Even after you finish your workout, fluid excretion through sweat and urination doesn't stop. Effective rehydration after exercise prevents fluid loss.
Is it a good idea to drink sweet water before exercise?
You may think it’s wise to drink sweet, flavored water before exercise. After all, sugar is energy. That is true that sugar can give you some energy, but then do not expect that you will be losing your weight. In addition, the body does not hydrate well from sugary drinks as it can from pure water.
Should you drink during exercise?
Many people say that drinking water during training does not make sense, because we sweat it out anyway. But they are totally wrong, it does not make sense. Imagine that you are running a marathon and during the entire run you can’t drink. Probably you won’t be able to finish that marathon. It is scientifically proven that dehydration decreases our physical performance.
There is another extreme. It is false that drinking more water while exercising will help you. Excessive fluid consumption during training has been associated with a decline in the body's cognitive abilities. Setting a strict drinking schedule during training that you must adhere to exactly and drinking more than your body requires is not advised. Such a technique has been shown to have no beneficial impact on physical performance. The fact that excessive drinking might result in stomach aches, cramps, or other general discomforts when exercising is one of the reasons it is not a good idea. As a result, it is difficult for you to focus while exercising, which lowers your performance.
The human body perspires more during physical exercise than it does at rest. Now, you probably anticipate some comprehensive instructions or a formula. It's not required, though. Drink at the start of your workout and throughout the full performance, drink water gradually to prevent dehydration. The thirst should still be a little behind you. Waiting causes you to begin to become dehydrated. Avoid drinking excessive amounts of water all at once, which could result in gastrointestinal issues, and try to divide the liquid dosage into smaller portions. It is best to sip water gently.
Is it safe to drink water immediately after a workout?
When it comes to drinking water after a workout, the answer is simple. You definitely need to drink water after you finish your exercise. During the workout, we tend to sweat a lot, so our body loses a significant amount of water, hence it is necessary to replenish it. You need to hydrate sufficiently in order to recover properly.
With regard to how long should you wait to drink after a workout or just start drinking immediately after a workout, there is no clear answer. A lot of people say that you should not drink water right after exercise. But is it actually true? After an intense workout, your body temperature is too high. In case you start drinking too cold water it can be harmful, you can shock your organs and get a sore throat. Besides the too cold water, there shouldn’t be a problem with drinking water immediately after the exercise.
TL;DR
Don't try to drink water in one go, just sip water slowly. Drink water before, during, and after the workout gradually. With this rule, you can’t go wrong. Make sure that the water isn’t too cold.