Do you need to drink water during training?

About 4/5 – it is precisely such a part of the mass of the human body that is water. This liquid is, of course, the foundation of all life on our planet. Our body daily needs to be replenished, and even the body of an athlete – even more so. The debate about whether it is possible to drink water during training, or, on the contrary, is harmful and useless, lasted more than a dozen years, and not only bodybuilders, but also adherents of other directions, from athletics to martial arts, took part in them. We will analyze this question in detail.

What to drink during training and whether it is necessary

Is it possible?

If you pose the question so radically, the answer will be yes – yes, you can and should even drink water during training. However, this does not mean at all that you should drink a two-liter bottle per hour lesson – you must understand and follow a certain measure, which can positively affect the effectiveness of training.

People who believe that water is harmful during exercise and should not drink it is seriously mistaken. A similar answer was received relatively recently in the course of research: thanks to repeated experiments, it was confirmed that prolonged physical activity without replenishing fluid in the body leads to a decrease in working capacity and overall well-being. Even certain indicators were obtained: on average, the results of athletes who did not drink water during training turned out to be 10-15% worse than those athletes who allowed themselves to periodically take a couple of sips.

A popular misconception: do not drink water – you lose weight faster

This statement is one of the most common misconceptions that are associated with drinking during class. It is based on the fact that many people after training (during which they did not drink water) did lose some weight. This phenomenon is really caused by the fact that they refused to drink – only this process is called not weight loss, but dehydration – a much more serious and dangerous problem.

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Those grams (or even kilograms) that “left” your body after exercise, will very quickly return back as soon as the amount of fluid in your body returns to normal. That is why for weight loss, refusal to drink does not have absolutely any value – but rather, on the contrary, it can only do harm.

How much should I drink?

On a daily basis, the human body feels the need to replenish the fluid that we are losing. There are even approximate tables containing approximate data, which depend on weight and lifestyle. For example, for an 80-pound athlete moderate in sports, about 3 liters of fluid is required per day. And for a 100-pound, actively and often exercising, this need increases – about 4 liters.

This does not mean at all that it is necessary to pour so much clean water into you per day – the body receives part of the required fluid with food. Excesses (if any) do not cause any harm – they are simply excreted from the body.

Why drink during exercise?

Water is necessary for every athlete during training – this is a proven and proven fact. And it is needed, first of all, to protect against dehydration – a process that is dangerous and negatively affects the body.

Its essence is as follows: during an intense prolonged load, the body temperature temporarily rises. As a result, “overheating” of the body begins, which begins to expend fluid at an accelerated pace. And if he does not receive the required amount of water, the load on the work of the cardiovascular system (and as a consequence – all other internal systems and organs) increases very quickly. As a result, the volume of circulating blood decreases – in turn, this affects the transport of oxygen.

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As a result, the work of almost the entire body is disrupted, which leads to a deterioration in athletic performance, accelerated fatigue, and in especially severe cases (for example, when you train too hard and too long, and / or when the room is too stuffy) it can lead to loss consciousness.