Training is a serious stress for our body. Virtually any load causes an internal increase in temperature, with which the body fights by sweating. All this affects the water-salt balance of the body. It seems natural, however, many still wonder: is it possible to drink water after training, and how much to consume it safely?
Water is an important part of our body. More than 60% of the body consists of a liquid. During the implementation of training complexes, water is actively used for:
- Heat regulation;
- Cleavage of glycogen ;
- Binding of the formed sugar;
- Transportation of oxygen;
- Reducing the load on the cardiovascular system.
Heat regulation is done by sweating. It is the escaping liquid that does not allow us to overheat during running or lifting a heavy rod.
During the execution of heavy complexes, the body actively cleaves internal glycogen, which turns into glucose. Glucose molecules for transport and combustion bind some of the water molecules that burn with them.
Read the article about sports nutrition.
The body receives air through the lungs, but few people think that the main transport cells for oxygen in the body are blood cells, which also consist of water. The higher the blood in the body, the easier it is for the heart to pump it. Training complexes are actively wasting our fluid, which is a strong stress for the body, which it can not overcome by itself in the absence of a replenished resource – liquid.
When to drink water it is not necessary?
There are cases when the use of water in training, can bring not only good, but also potential harm. These are very specific cases that need to be taken into account.
- When working in sections of shock martial arts.
- With intensive cutting.
- When you abuse creatine.
When working in sections of shock martial arts, training is often built in such a way that their goal is to develop endurance and optimizing resources of the body in such a way that it can function normally during combat or during serious stress. In addition, drenching water before sparring can lead to vomiting during a fight. That’s why, even during professional performances, the fighters only moisten their lips.
With intensive cutting – one of the main tasks is to reduce the level of minerals and remove excess fluid from the body. This allows you to develop muscle, reducing the thickness of the skin and add venousities. It’s not worth to give up liquid at all, but you need to seriously control the amount of fluid coming in.
Abuse of creatine excess fluid can lead to convulsions. This is not very critical, but it’s not very pleasant.
How much to drink water?
In order to answer the question, how much to drink water during training, it is necessary to consider several simple factors.
- How much did you drink during the workout. For those who abstain from liquids during training, the amount of water consumed after can reach up to 0.7 liters.
- How much do you weigh. It depends on how much fluid you lost during training. Naturally, the more obese people need to fill the water-mineral balance more intensively, and drink more liquid.
- What kind of water do you drink? If you drink purified, almost distilled water, then you need to limit it to 250 ml after your workout. If you drink tap water or mineralized water, you can drink it in unlimited quantities.
Lifshack: if you are afraid to drink too much water after training – use alkaline mineral water without gases. The taste qualities of this liquid, and the salts contained in it, will not allow you to drink more than the body needs.
What else can you drink after training?
Naturally, water is not the only liquid that most athletes consume after the end of training. Consider what else you can drink.
|Protein cocktail||It helps not only restore the water-salt balance, but also close the protein window, intensively stimulating the anabolic processes in the body of the athlete.|
|Gainer||It is another way in the liquid form to close the carbohydrate window right after the workout, which will help to gain muscle mass faster.|
|Caffeinated drinks||It is necessary in those cases when training completely exhausted the body and ahead of a long working day.|
|Milk||It is an excellent alternative to mineral water, since it contains all the necessary salts, and in addition also protein.|
|BCAA||Stimulation of anabolism by taking liquid amino acids that penetrate into muscle tissue, bypassing the digestive tract.|
|Tea with lemon||Lemon and vitamin C contained in it are excellent adaptogenes that will help you feel better after training|
|Liquid vitamins||Similarly to liquid BCAA.|
Water can not only be drunk after training, but also necessary, since this is the only way for our body to deal with overheating and stress. Even if you lose weight, and the coach does not recommend drinking during or after training, just remember that in case of dehydration, the body rapes the heart, forcing it to overtake its thicker blood, which may one day end badly for it. Therefore, use water in moderation, both during training and after it.