How much water to drink before, during and after workout?
Regular consumption of fluid before, during and after physical activity helps to avoid seizures, fatigue and overheating of the body.
Sashakhalabuzar/Depositphotos
Water It plays a key role in maintaining health and physical endurance during training.
Even insignificant Dehydration It can significantly affect well -being and productivity.
Instead, regular fluid consumption before, during and after physical activity helps to avoid seizures, fatigue and overheating of the body.
To find out how much water to drink before, during and after training, « UP. Life » talked with a doctor-therapist Tatiana Antofiychuk.
Why do you need to drink water while playing sports
Hydration affects for performance. At the same time, dehydration increases the risk of headache, seizures and more serious complications as heat stroke during sports.
Lack of water can affect:
Water is vital for the proper functioning of the muscles (including the heart) and prevents convulsions.
During inhalation, the body uses fluid to moisten the air to facilitate the absorption of oxygen in the lungs.
- Sports efficiency
The water depreciates the joints, with dehydration suffers flexibility and speed.
The brain also requires water.
As well as a decrease in blood sugardehydration can affect mood, concentration, cause headache and irritability.
Dehydration symptoms also include:
Water plays a key role in maintaining health and physical endurance during training.
How much water to drink during, before and after training
Estimated water consumption per day-30-40 ml/kg of body weight, including food from food.
It is important to drink water Before, during and after workout to maintain a water balance!
Doctor Tatiana Antofiychuk tells about the standards of water use in sports.
Before your workouts:
- 2-3 hours: 400-600 ml of water;
- 15 minutes before training: 200-300 ml.
During workout:
- Every 15-20 minutes: 1500-250 ml (especially important for cardio, endurance or heat training).
After workout:
- Minimum 500 ml (it is better to focus on weight loss: for every 0.5 kg of lost weight-approximately 500-700 ml of water).
In case of intense training or in hot weather, more water may be required.
