Training, since water is quickly in, thereby increasing it, and, as a result, complicating the work of an already loaded heart. Another reason for refusing water and any other liquids after physical exertion is the fact that during motor activity, the emphasis of the overall activity of the whole organism is transferred to the muscles. The kidneys and digestive system (stomach) are in "sleep mode". By drinking a glass of water, you thereby make them work hard, which will affect overall well-being and slow down recovery after training. If a person is actively involved in sports and drinks water, the kidneys begin to function at the limit of their capabilities, and water retention occurs in the body. This helps to lower the level of sodium, which is necessary for the normal functioning of internal organs. There are cases when marathon runners who drank 2-3 liters of water immediately after the race were hospitalized with acute renal failure. In no case should you drink cold or ice water, as well as several hours after them. Remember the anatomy of the internal organs: the stomach is located directly under the heart. The cold water that gets into it contributes to the reflex narrowing of the heart vessels, disrupting the coronary circulation and slowing down the supply of nutrients to the heart muscle. This can lead to serious diseases of the cardiovascular system. It is also highly likely to get a sore throat, because, under the condition of reduced immunity, drinking cold water in a heated state after a workout can lead to inflammation of the upper respiratory tract, and sometimes the lower ones (pneumonia).
Health, according to doctors, is supported by regular exercise and the absence of bad habits. But what happens if you combine evil and good? What effect does blood alcohol have on exercise performance?
Instruction
Professional demands from the athlete maximum return, regular training and careful adherence to the diet. The athlete is monitored by a whole team of trainers and doctors who constantly give recommendations on the choice of products. Of course, having bad habits with such a lifestyle is simply unthinkable. Another thing is amateur sports or fitness classes to maintain a figure. Many go to fitness clubs for communication and know that an understanding coach will always forgive them if “they are not in shape today” and will not condemn them for a couple of drinks they missed yesterday. But doctors say that going to the gym after a feast is definitely not worth it.
The thing is that alcohol retains its presence in the body for several hours. The more you drank the day before, the higher your blood alcohol concentration. If a young healthy person does not suffer from a hangover and practically does not notice the consequences of yesterday's drinking, then this does not mean at all that strong drinks have managed to get out of the body. For example, the body will get rid of 100 g of vodka in at least 4 hours. Therefore, on the day before training, drinking alcohol is strictly contraindicated: there may be a state of fatigue and lethargy, decreased attention, loss of strength and dizziness. In some sports, these symptoms can lead to injury. After drinking alcohol, you should not engage in aerobic exercise: it is very harmful to the heart.
Many novice athletes are interested in how much water to drink after a workout? The opinions of experts differ greatly: some believe that it is generally impossible to drink after class, others assure that it is simply necessary to quench your thirst. Consider in the article in more detail, after how many minutes you can drink water after a workout and in what quantities?
Why is it important to keep track of fluid intake?
It is known that for an intense workout lasting about two hours, the body loses up to three liters of fluid. If the athlete is intentionally exercising in an insulated suit or taking fat-burning drugs, the loss of moisture will be more significant.
Such dehydration sometimes negatively affects the state of the body, since a number of physical changes occur:
- increase in body temperature;
- violation of thermoregulation;
- stimulation of perspiration.
Against the background of the above symptoms, blood viscosity increases. The change leads to a decrease in pressure, the appearance of kidney stones and even fainting. So the athlete must know exactly how much water to drink after training and when.
Is it bad to drink after exercise?
How long do not drink water after a workout, we will figure it out at the end of the article, but first we will decide whether it is possible to drink liquid after exercise? Recall the information in the section above: under load, the muscles generate heat and the body can overheat greatly. To avoid this complication, the body gives off moisture and dehydrates, therefore, regardless of the intensity of exercise after exercise, it is important to replenish the water balance.
You need to know exactly how much water to drink after a workout. To normalize body functions, a person needs an individual amount of fluid, but we'll talk about this in the section below.
When is the best time to drink water: before or after a workout?
Beginners and experienced athletes should know exactly how long you can not drink water after a workout. When you're done with physical activity, refrain from excessive fluid intake: experts recommend that you exercise restraint immediately after exercising.
Water is instantly absorbed into the blood, "diluting" the substance. In a state of severe fatigue after exercise, an increase in blood volume can harm the cardiovascular system. Therefore, 15-20 minutes after the end of the workout, it is better to refrain from drinking liquids.
How much to drink
The last important question remains: how much water can you drink after a workout? We note right away: the human stomach assimilates up to 1 liter of liquid at a time, it is unreasonable to consume a larger volume.
Drink slowly and calmly, avoid overloading the body. Rapid absorption of a large volume of water will make it difficult for the heart to work through an increase in blood volume.
The optimal dose is considered to be a glass of clean non-carbonated water after class. If you want to drink more - try not to rush. Wait 20 minutes and finally quench your thirst.
At training, you usually really want to drink, and on TV they show losing weight who do not part with a bottle of water, but the physical education teacher at school did not let him take a sip of water. Who is right and is it possible to drink during intense physical exertion? What can you drink and how to do it correctly so as not to harm the body? First, let's look at the processes that occur in the body when fluid is lost.
Sweating and dehydration
With any physical activity, the body loses fluid. Intense muscle load is usually accompanied by an increase in body temperature, and the process of sweating protects the body from overheating.
Usually it is not noticeable, but a person sweats even at rest. At room temperature, human skin releases about half a liter of sweat per day. The process of sweating performs not only a thermoregulatory function. Together with sweat, the body removes metabolic products and excess salts. On the one hand, cleansing the body through the skin is useful, on the other hand, the loss of electrolytes, that is, salts dissolved in water, has its consequences for the body.
Sweating causes dehydration. The appearance of thirst is a sign of a slight dehydration of the body that has already begun. Clearly signs of dehydration appear with a loss of 2% of the weight of the total body weight.
If the lost fluid is replenished in time, this will not affect the overall performance of the body. If a person does not compensate for the loss of electrolytes, then with a decrease in the volume of blood circulating in the body, the kidneys secrete the enzyme rinin, which leads to vasoconstriction and an increase in blood pressure. And the body is forced to redistribute the fluid, pulling it out of the tissues and small vessels in order to send it to the vital organs - the heart, lungs, kidneys and brain.
Of course, dehydration during training is not so critical that it could affect the state of health, but even a small loss of fluid leads to a decrease in the body's performance. And this means that the overall effectiveness of the training will also be reduced - by about 2 times. For example, losing weight will finish the workout earlier, before the fats are included in the energy supply of the body, and will not lose weight.
Dehydration and heat stress come with a number of symptoms. Some of the symptoms are early signs, and some are dangerous, to which in no case should you bring yourself up.
Early signs of dehydration:
- fatigue
- heat intolerance
- dry mouth
- dizziness
- headache
- dry cough, sore throat and hoarse voice
- burning in the stomach
- reddened skin
- loss of appetite
Dangerous signs of dehydration:
- clumsiness and stuttering
- difficulty swallowing
- hazy eyes and sunken eyes
- skin numbness
- muscle spasms
- delirium
With improper fluid intake, especially during intense training, hyperhydration is also possible, that is, poisoning the body with fluid taken in too much volume.
Hyperhydration
It seems incredible that clean, high-quality water can harm us. However, too much water dilutes the blood, leaching salts out of it, which is just as dangerous for the body as dehydration. A drop in the concentration of electrolytes in the blood affects the process of muscle contraction, including the heart muscle.
The symptoms of hyperhydration are generally similar to those of dehydration. The person also develops dizziness, headache, irritability, and confusion. At the next stage, there is difficulty in breathing, muscle weakness and muscle twitching, nausea. In sports practice, even mild symptoms of hyperhydration should not be allowed.
Can I drink while exercising
So is it possible to drink liquid during intense exercise? The answer is unequivocal: not only possible, but also necessary.
However, many coaches and physical education teachers do not allow drinking during and immediately after class. One of the reasonable explanations for such a ban may be that during the game it is still impossible to drink when you want, but only at certain moments and breaks. In addition, such abstinence contributes to the education of athletes mental resistance to thirst.
The ban on drinking can also be caused by the inability to control the quality and quantity of fluids consumed. Sometimes coaches have specific goals. For example, gymnasts should not drink enough during training, because they need “dry” muscles, not saturated with moisture.
The opinion of gymnasts and dancers is as follows: you should not drink during a workout if it lasts an hour and a half. If three hours - you can slowly drink a glass of water, if 5 hours - about half a liter for the entire period.
Why is it not advisable for active athletes to drink, unlike those who simply lose weight? Water interferes with exercise. It gurgles, goes into the heels, interferes with jumping, you feel heavier. And the intake of water in the body at very high loads can harm the heart.
Therefore, when practicing many sports, the coach only allows you to rinse your mouth, and you need to drink and restore water balance after training.
Athletes who are preparing for competitions and trying to get rid of excess fluid in the body generally go into the so-called "drying" mode and reduce fluid intake to a minimum. But during regular workouts, drinking water is a must.
What drinks are allowed to drink during training and in what quantity? Of course, water. This is the most affordable liquid, a bottle of which you need to bring with you to training. Water should be at room temperature during the cold season and slightly chilled during the warm season.
When training for a long time in hot conditions, it is better to drink mineral water, which contains the salts necessary for the body. When doing squats and deadlifts, that is, with high-energy anaerobic exercises, you can add a little honey to the water.
If you are not constrained in funds, then sports nutrition manufacturers make isotonic drinks just for you. Isotonic contains not only water and salts, but also vitamins, L-carnitine, amino acids and carbohydrates.
How much fluid to drink during a workout? There is no clear answer here. In general, the amount of liquid drunk for a healthy person is not limited. It is important at the same time how often and how much you can drink at a time. It depends on the type of training.
Sports games only allow drinking during timeouts. During long running workouts, fluid loss should be replenished every quarter of an hour (approximately 200 ml). During workouts in the gym, you can drink water in a few sips between exercises.
After training, it is necessary to fully restore the body's water balance, so drink as much as you want, just do it slowly, in small sips. And once the feeling of thirst is gone, stop drinking.
Allowing you to drink water during exercise does not mean that you can drink in unlimited quantities. One or two glasses per workout is enough, otherwise it will really be difficult to perform the exercises with high quality.
In the frantic pace of modern life, it is often difficult to maintain a healthy lifestyle and be the right healthy lifestyle nickname, but carrying a bottle of water with you is not at all burdensome and not expensive. So you can drink when you want, and you will not limit your body to the elementary and necessary.
Everyone knows about the beneficial properties of water for the body. It speeds up the metabolism, filling an empty stomach, gives a feeling of satiety for a short period of time. Water is actively used by athletes in all sports to quench their thirst, removes decay products of complex substances from cells, and is also a source of useful salts and trace elements. But there is an opinion among athletes that drinking after class is contraindicated. It's time to figure out whether it is possible to drink water after training, how it affects the body.
Such different water...
Many people on the planet try not to talk about the topic live and Reading women's sports forums about how effective water after a workout for weight loss, you can come across a million recipes for making tea or drink using all kinds of herbs or flowers. It seems that the forum is not sports, but culinary. At the same time, studying men's sports resources, you see that all as one recommend non-carbonated unboiled water for use. Men draw most of the information about sports from foreign sources, which means that abroad they also prefer ordinary water to tea. Further in the text we will talk about living water, which has not been boiled and contains all natural minerals and trace elements in the quantities established by nature.
Losing weight without water is impossible
Everyone knows that water speeds up the metabolism. Any complex substance for assimilation by the body must be dissolved in a liquid. Inside us, water plays the role of transport, moving nutrients around the body where there is no way to use the blood transport system. Few people know that during the breakdown of fat cells, the creation of fatty acids is accompanied by the release of a large amount of thermal energy, which is partially absorbed by water and excreted from the body in natural ways. After completing the exercise aimed at burning fat, it is customary not to eat for two hours, relying on energy from fat deposits. With an insufficient amount of water in the body after training, the metabolism will slow down, and its main goal will be achieved only partially. After reading this information, the question of whether it is possible to drink water after training, the purpose of which is to lose weight, suggests a definite answer - not only possible, but necessary.
The effect of water on the increase in mass and strength
Fluid is needed not only to support the fat burning process. Many athletes also wonder whether to drink water. After a workout aimed at increasing strength or body weight, a moisture deficit is created in the joints of the human body. The fluid for lubricating the joints and the shock-absorbing composition between the vertebrae are basically water. After the end of the workout, the supply of fluid in the joints must be replenished.
Any workout consists of a series of muscle contractions, which, in turn, occur due to electrolytes dissolved with fluid in the cell membranes of the nervous and muscle tissue. The lack of water in the muscles can be noticed on the way home, feeling a breakdown and loss of control over movements. Many athletes during intensive training experience discomfort when drinking water. Any liquid, creating heaviness, gurgles in the stomach, distracting from exercise. Because of this, the restoration of water balance, many take out of the training. And if we turn to contact sports, we can see that the coach only allows you to rinse your mouth with water, allowing you to drink only after the training time is over.
Dehydration
As a result of any intense training, the human body is subject to dehydration. The water that is in the body during exercise is involved in many biochemical processes, and is also excreted later to regulate the temperature balance in the human body. The answer to the question of whether it is possible to drink water after training depends on the desire or unwillingness of a person to slow down the metabolism.
Fatigue, dry mouth, headache, burning sensation in the stomach, hoarse voice are the first signs of the body's work without life-giving moisture. Basically, dehydration is an indication that an athlete is not drinking enough water. In the absence of a cherished bottle at hand after a workout, to improve the condition, it is recommended to take a shower, which will saturate the body with moisture and relieve dehydration.
Water overdose
Having received a positive answer to the question of whether it is possible to drink water after training, you need to know about the side effects of the liquid for the body in case of an overdose. And this is possible. Increased water content in the body has a scientific name - "hyperhydration". Oddly enough, but the symptoms of an overdose are very similar to signs of dehydration, to which irritability and confusion are added. A natural question arises - how much water to drink after a workout in order to keep the body between dehydration and overhydration. For fluid intake after class, the scheme for taking water during them is applicable - in small sips every 10 minutes.
Adding flavor to water
Very often from athletes you can hear the phrase that after intense exercise, the water no longer "climbs". Nobody interferes with the liquid to give taste. Water with lemon after a workout is very useful. To give taste, one slice is enough, which can be rubbed with a spoon along the wall of the glass. As an option - add a lemon to the bottle, close it with a lid and shake. Water with lemon not only tastes better, but also provides the body with a small amount of vitamins that will help a person recover after exercise. Lemon with water invigorates like coffee, allowing you to reduce the severity of symptoms of fatigue.
Citric acid contained in the juice, when ingested, increases the secretion of gastric juice, so it is not recommended to drink lemonade for people suffering from high acidity.
Rapid recovery of the body after exercise
At the end of the workout, all athletes perform a hitch - light exercises designed to smoothly reduce the pulse from the working mode to the resting frequency. After all, if you do not perform a hitch after intense exercise, you can eventually disrupt the work of the cardiovascular system, which all athletes are warned about at the first lesson. It is the hitch that shows when to drink water after a workout. If, after lowering the pulse rate to a state of rest, dry mouth appears, you need to fight the onset of the dehydration process. If at the end of the hitch there is no discomfort, everything is in order with the balance of water in the body. You can safely follow in the shower, which is guaranteed to invigorate the body tired of training.
Myths and reality
Many sports publications assure their readers that water should be drunk after a workout only with the addition of sports nutrition. And there is no point in consuming ordinary liquid, since it does not contain sources of protein and other valuable substances for building a beautiful muscular body. The question is moot. Sports publications are partly right that in order to increase muscle growth when gaining body weight or to maintain muscle mass when losing weight, you need to ensure the intake of protein in the body immediately after exercise. It is also additionally necessary to restore the concentration of creatine and glycogen in the cells of the body. However, all this concerns No one interferes with consuming foods high in amino acids and, accordingly, protein and other important elements instead of sports nutrition after exercise. It becomes clear that sports publications are just advertising sports nutrition, and the uselessness of water is a myth.
About cold water
The performance of any physical exercise is accompanied by an increase in the pulse rate and a significant expansion of blood vessels for the rapid transport of nutrients and oxygen to the cells and the removal of decay elements from the body. Athletes of any sport believe that cold water after training, in its pure form or diluted with sports nutrition, is prohibited. Remembering the anatomy of the internal organs of the human body, you can see that the stomach is located directly under the human heart. Accordingly, when cold water enters the stomach, a reflex constriction of the vessels located in the region of the stomach and heart occurs. This disrupts the coronary circulation in the cardiovascular system. Frequent contractions can lead to serious heart disease in the future. Also, do not forget the advice of parents about drinking cold drinks. After all, such recklessness can lead to inflammation of the upper respiratory tract, followed by tonsillitis and the need for long-term treatment.
It is generally accepted that the loss of fluid during intense physical exertion does not cause particular harm to the body. But professional athletes do not deny themselves the pleasure of replenishing moisture reserves with the help of special isotonic drinks. So is it possible to drink water after a workout and why should you do it?
A decrease in body weight after intense physical exertion is traditionally presented as a result of the work done in the gym. But is it possible to drink water after training, if it immediately reduces all these efforts to zero? In fact, the loss of tissue moisture does not at all indicate a real loss of adipose tissue. On the contrary, the cells lose the moisture necessary for their normal functioning. And refusal to drink, especially for several hours, can cause serious functional disorders in the body.
Proper drinking regimen
Understanding how much water you can drink after a workout can be quite difficult. Information on this subject, available to novice athletes, is quite contradictory. You should definitely not use advice that involves a complete rejection of fluid intake for several hours after playing sports. This advice can do more harm than good to the body. To clarify why you can not drink water after a workout in the absence of an increased tendency to edema, you can consult a nutritionist. But in most cases, such recommendations are nothing more than a myth.
Is it possible to drink water during a workout in the gym and how much liquid is appropriate to use in this case? First of all, in the process of training, it is necessary to take short breaks to replenish the reserve of strength. A few sips of liquid here will be more than appropriate - you can choose isotonic drinks or clean drinking from artesian sources. How long after a workout can I drink water to replenish the amount of fluid spent? In order to avoid the development of edema, it is necessary to replenish the spent water resources. To assess the loss, you will have to stand on the scales before and after the classes. The difference in body weight will be equal to the volume of fluid that will have to be replenished.
A little about physiology
Sufficiently active physical activity requires careful attention to your own body. Can I immediately drink water after a workout when it comes to weight loss or weight gain? In fact, for an organism there is no particular difference in what kind of goals its owner pursues. Intensive loss of fluid without replenishment leads only to moisture retention in the tissues. The body simply keeps the remaining resources "in reserve". The result of such a prudent attitude to the waste of moisture is the development of edema.
How to understand how long you can drink water after a workout? After assessing the state of the body, it will be necessary, upon completion of intense physical exertion, to ingest one glass of clean liquid - artesian or simply well-purified. Drinking should be taken without haste, then, within an hour, it will be necessary to replenish the remaining volumes of moisture spent. In this case, the body will be able to continue to actively develop the metabolic processes that began in the process of training, which means that excess body fat will burn quite effectively.
Not only H2O: how to use other drinks?
Figuring out whether you need to drink water after a workout is not difficult. But what about other liquids? During the period of building muscle mass, athletes most often focus on the use of juices and dairy products. They can be introduced into the diet in small quantities after training. A solution based on carbohydrates (with a content of no more than 7%) allows you to replenish strength, gives additional energy.
As for drinks containing caffeine, they are best taken before exercise begins. On average, half an hour before the start, let's take a cup of coffee. But to clarify when to drink water after a workout with a decrease in body weight, it is better with a nutritionist or trainer. They will take into account the individual needs of the body, and will be able to provide the optimal composition of the drinking regimen for each of the people who systematically go in for sports.
