To drink or not to drink during exercise?
At some point in your exercise routine, everyone faces the question: can you drink water during a workout? Thanks to the whispers in the locker room and the advice of some coaches, the idea that you can't do this begins to seem quite reasonable. Let's figure out if this is really true?
The Most Common Myths About the Harm of Drinking During Exercise
Many trainers categorically forbid drinking water not only during training like yoga on mat https://gracify.co.uk/exercise-mat-vs-yoga-mat/, but also after - arguing that fat is partially made up of water. And if the body has nowhere to draw water from, it will take it directly from fat, thereby reducing the amount of subcutaneous fat. Yes, everything is correct and scientifically proven! But there is one detail - such a process is launched only at a high degree of dehydration.
For example, if you do not drink for several days!
They also say that during training all the blood goes to the muscles, so the stomach is in a kind of sleep mode and it is not worth loading it in this state. Yes, this is a smart and correct idea! Only here there is a small nuance - you can not load the stomach with water! It does not need to be broken down and the stomach, even in its "sleeping state", can easily cope with the absorption of water.
A similar "horror story" was invented about "sleeping" kidneys: when consuming liquid during active sports, the kidneys begin to work at the limit of their capabilities, causing water retention in the body. And this, in turn, is fraught with a decrease in the level of sodium, which is necessary for the normal functioning of all internal organs.
Some scientists even put forward theories about possible “water poisoning” and call for a reminder of the anatomy of internal organs: when cold water enters the stomach, located directly under the heart, a reflex narrowing of the heart vessels occurs, coronary circulation is disrupted, and the supply of nutrients to the heart muscle slows down.
It is also very popular to talk about how the water you drink is absorbed into the blood and, by thinning it, increases its volume, thereby complicating the work of the heart. But in reality, everything is different! Due to active physical activity, the body temperature rises.
In order to lower it, the body starts the process of active sweating, (by the way, choose such branded yoga mat https://gracify.co.uk/which-brand-is-best-for-yoga-mat/ which can absorb the sweat without absorption germs) which in turn forces the blood to thicken. It is quite predictable that it becomes difficult for the heart to pass blood of such a consistency through itself and then distribute it throughout the body. As a result, we get a double load on the heart due to dehydration, and not at all from drinking!
Drinking water is good for you
It turns out that drinking during training is not only possible, but also necessary! Water helps the body recover after intense physical activity, helps digest proteins and helps enrich muscle cells with amino acids. With large fluid losses associated with intense training lasting 1-1.5 hours, you should drink from 0.5 to 1 liter of water. With longer training, it is recommended to increase water consumption. The norm of water consumption is strictly individual for each person. To understand how much water your body needs, you just need to listen to it. For example, with insufficient fluid intake, the body retains water, causing dry mouth and slight weakness. If too much was drunk, then the excess fluid will definitely manifest itself as profuse sweating.
What should you drink?
During training, it is recommended to drink water. What kind? Any! Just not carbonated, since the gas from the bubbles fills all the space in the stomach, causing a feeling of fullness and interfering with training. In addition, carbon dioxide stimulates the release of gastric juice, which is extremely undesirable for training.
You can drink either tap water or bottled water. But without treatment with a water purifier, tap water can be drunk solely at your own risk. Everyone is well aware of the high content of by-products of chlorine, pesticides and lead in it! Drinking bottled water from springs, as well as mineral and spring water is considered the safest way to quench your thirst. Although such water also contains a certain amount of pollutants.
How should you drink water during exercise?
In no case should you drink cold water! Considering its effect on a hot body, there is a fairly serious risk of catching a cold. It is worth drinking 2-3 small sips after each exercise: the water balance in the body will be maintained at a level, and the water will be better absorbed.
Try not to forget that drinking liters of water leads to swelling and problems with the genitourinary system! Not to mention that exercising with a stomach filled to the brim with water will be extremely problematic and very uncomfortable.
In general, drinking liquids during training increases performance, maintains normal blood glucose levels, prevents the possibility of overheating the body and the development of dehydration. Whatever you say, drinking water during training is simply vital. Drink to your health!
