How Much Water Should You Drink During Training?
How much water you should drink during training?
Exercise for half an hour, and you’re already sweaty goals and start to feel tired. Wondering what’s the problem? One of the most common answer is that you start to feel the first symptoms of dehydration.Proper hydration is important for every living thing, and so the person whose composition contains on average about 70% water. The water in the body maintain cell life and proper functioning of the organs, and its lack is manifested initially with symptoms such as thirst, dizziness, fatigue, headache, loss of concentration, and later once health is compromised by heat stroke, fainting or in extreme cases, death by dehydration. What must not be forgotten is that when you feel thirsty dehydration has already occurred, ie We should drink water constantly before feel thirsty.
Under normal conditions, the human body needs two liters of fluid a day, such as teas, juices and mineral water soup. In addition, we can take into account the products seep into the daily diet, which may contain up to 20-30% water.
Athletes however, are another story. They are exposed to intense training, which can happen to lose 4kg water. Doctors recommend intake of small sips of water several times to avoid dehydration before, and then to have better results.
How much water is enough?
Drink one to two cups of water for two hours before the exercise. Then drink half a cup or just before a workout.
During the workout:
15 to 20 minutes to get a drink or half a glass of water. Although a home may seem too much, over time will establish a routine so that your stomach will get used fluid.
This is the time to make up fluids you have lost. For every half kilogram liquid you lost should make up two glasses of fluid. If you count calories for every 1000 calories lost, you need to drink a liter of water.
Remember that dehydration can occur at cold temperatures – the temperature of your body shows and fluids you lose through melting.
Besides water, consume fresh fruits and vegetables, fish, white meat chicken and many soups, but it does not overdo the salt because it overload the kidneys.