The use of water in performing dynamic exercises

Long running training is one of the most dynamic and debilitating types of exercise. When running for long distances, the body undergoes significant loads, while losing a large amount of fluid that goes along with sweat and breathing. The volume of the lost fluid will be different for each person – this is due to the individual characteristics of the body. It’s no secret that some people sweat more than others. Therefore, you should determine your norm for replenishing lost fluid during fitness classes. On average, with long races, professional athletes drink water every 20-25 minutes for 200-300 ml. It should be borne in mind that the natural mechanism that reports a significant loss of fluid, namely, a thirst, may be delayed.

The loss of fluid is influenced by the conditions in which a person performs physical exercises. In hot weather in a dry climate, sweating is more active. In such conditions, sweat quickly evaporates, controlling the amount of fluid lost becomes more difficult.

Factors that affect the amount of fluid lost during running exercises:

• Individual features of the organism and heredity. Increased sweating is often associated with a genetic predisposition and is inherited, from parents to children.
• The growth and weight of the athlete are important.
• The level of physical fitness. The better the physical form of a person, the more sweat is released when performing physical exercises.
• Climatic and weather conditions. High humidity and air temperature contribute to increased sweat secretion.
• Distance of the race. The more it is, the higher the level of physical activity, and more sweat is released by the body.

That’s why at large cross-country competitions, you can notice a lot of sites where athletes can drink water.

Calculation of the individual water norm when performing physical exercises

As already mentioned above, the volume of fluid lost from sweat is individual for each person and depends on many factors. Given these factors, as well as the body weight before and after running exercises, you can determine the optimal rate of drinking water to restore the body’s water balance.

The following data should be considered:

• Climatic and weather conditions in the place of the race. It is necessary to take into account the temperature and humidity of the air, the direction and force of the wind.
• Weight of the body before the race and after overcoming the distance. It is advisable to weigh without clothes.
• The volume of all the water drunk during the running exercise. For this purpose it is recommended to use special bottles with marked markings.
• It is necessary to take into account the volume of fluid withdrawn from the urine, if this occurred during the race.
• The distance and the time spent on overcoming it.
  Of course, these measurements should not be taken after each fitness session. It is enough to determine your approximate rate of water consumption once every six months.

You can use water during exercise several times in small portions, or rarely, but in a larger volume.

Restoring water balance after fitness

Separately, we should focus on restoring the water-salt balance after a long running training session. Some experts believe that after you have completed intensive physical exercises, you should refrain from drinking water for 30-40 minutes. This will significantly improve the overall endurance of the body, and during this time the work of the cardiovascular system will normalize, respiration will be restored.

Other experts recommend using water immediately after training. Dynamic fitness classes, and especially running, lead to a significant loss of fluid. In some cases, the body can lose up to 3 liters of fluid, which will create a serious threat to the health of the athlete. A number of important internal organs begin to experience an acute shortage of fluid, the load on the heart increases significantly. But to drink water immediately after training should be correct.

Recommendations for proper hydration after intensive running training:

• Do not immediately drink a lot of water – this will create a greater strain on the heart. The volume obtained by means of the rules described above should be divided into several portions and consumed at short intervals.
• Even if you are not thirsty, you should take a few sips of water. As mentioned above – the feeling of thirst may be delayed.
• It should be remembered that you can drink water immediately after exercising by fitness, for those who used it while running. If you refrained from water during the race, you should wait at least 20 minutes and fully regain your breath.

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Myth number 1: You can compensate for lost sleep on weekends

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Have you ever waited for days off, to finally, as it should, “sleep off all days”? Agree that most of us dream about Saturday and Sunday for exactly this reason. It seems that all the sleep that you missed during the restless week will be restored.

Agree, it sounds good. But, unfortunately, a full-fledged sleep on the weekends does not work the way you think.

Sleeping on weekends, which was preceded by inadequate rest throughout the week, does not have a positive effect on your health.

In fact, you can feel better on Saturday, but disturbing the sleep regime can hurt you. Very often it happens that people do not sleep much during the working week, and then sleep for a long time on Saturdays and Sundays. In the end, such a dream knocks down the established schedule.

Experts recommend setting the time of sleep and wakefulness and doing everything possible to adhere to the established schedule all week, including weekends.

Myth number 2: If you lead an active lifestyle, you need to use special sports drinks

Companies engaged in the production of sports nutrition and drinks, earn a lot of money on their products. But are sports drinks as useful as they are presented to us?

In fact, the truth is that sports drinks are not a good way to quench your thirst, because they contain a lot of sugar.

These drinks should be consumed only when additional energy is needed after long sports loads (for example, after you ran a marathon).

But if you just feel very thirsty and are afraid of dehydration due to high temperatures, it’s best to limit yourself to ordinary clean water. Do not drink any sports drinks, nor any other sweet and carbonated water.

If you do not like the taste of plain water, you can add fresh fruit to it, so the water will get a pleasant taste and aroma.

Myth number 3: Carbohydrates lead to obesity

Despite the fact that we regularly hear about the fact that carbohydrates lead to excess weight, our body needs simple carbohydrates.

Paul Salter, editor of one of the publications specializing in proper nutrition, argues that carbohydrates are a recharge for your brain, nervous system, and also the primary source of energy for muscles.

Full refusal of carbohydrates can negatively affect your mood, working capacity and general tone.

If you do not eat foods rich in carbohydrates, you will very quickly begin to experience fatigue, you will not be left feeling a complete lack of energy.

According to the expert, instead of being afraid of carbohydrates, you need to introduce in the diet the correct carbohydrates – foods with a high fiber content.

Remember: a complete rejection of carbohydrates is fraught with serious health problems. Carbohydrates are an important part of a healthy and healthy diet.

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Myth number 4: To lose weight, you need to eat low-fat foods

If your cabinets and refrigerator are full of low-fat foods, and you yourself read all the labels on the food packages, then this point is for you.

In fact, fats in your diet will not make you fat. What leads to weight gain is the consumption of more calories than you burn. It is in this situation that a person collects hated extra pounds.

We recommend that you include in your diet foods rich in unsaturated fats. Thanks to such products, a person receives the energy necessary for normal life.

Unsaturated fats improve mood, cognitive functions of our body, improve heart health, and also help to improve physical fitness and restore strength.

Specialist advice: focus on the use of healthy fats.

To consume fats can and should be, however, it is always worth remembering the size of the portion, because fat provides the body more than twice as many calories as proteins or carbohydrates.

Myth number 5: Exercise on an empty stomach burn more fat and calories

The truth is this: when we train without the necessary “fuel” (carbohydrates), our body has to use the stored fuel (fat).

You must eat before training to replenish the stock of this very fuel.

This helps maintain muscle mass, which is critical for increasing the number of calories burned, and also positively affects the process of losing weight.

In addition, eating an hour before training provides us with more energy and improves the quality of training.

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1. Abuse of sports drinks

Advertising makes us believe that sports drinks, which you can, for example, buy in the gym bar, are needed by our body before, during and after training. But in them usually there is so much sugar (about 2/3 of the amount of sugar in the cola) that there is more harm than good.

If you are thirsty, the best option to satisfy it is ordinary water. To calculate the daily rate of consumption, multiply your entire weight by 0.015. For example, if you weigh 130 lbs, then you need to drink almost 2 liters of water daily.

Image by Сongerdesign {link to https://pixabay.com/en/users/congerdesign-509903}.

2. Additives with nutrients

If you do not have specific diseases, you will calmly manage without supplements to the diet. Synthetic vitamins do not give you the same thing as vitamins from natural foods. And worst of all – this is when a person eats harmful food and in small amounts, trying to compensate for the shortage of useful substances, taking multivitamins. Tablets can never replace your healthy lifestyle, physical activity and good sleep.

3. Diets and rejection of fat

Low-fat foods provoke hunger, so in the end, a person on a diet breaks down on harmful food more often. In addition, fat is important for beautiful skin, healthy hair and mucous membranes, as well as a lot more for what. In the diet of a healthy person there are always healthy and quality fats in a moderate amount.

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4. Calorie counting

It happens that after a hard training a person thinks that he burned so many calories that now he can eat any food – there will be no harm. But numerous studies show: people tend to exaggerate the number of calories burned.

It’s one thing – a cardio-load, it’s really energy-consuming. But fatigue after working with heavy weights is often deceptive – weight training burns far fewer calories than you think.

Instead of a dull calorie count, try to eat healthy food in small portions in 5-6 meals per day.

5. Weighing

If you lose weight, it is better not to approach the scales. Follow the progress, measuring the girth of the body in different places. This is important, because as the muscles weigh more than fat, and tracking the progress of the scales, it is easiest to mislead yourself about progress or its absence.

It has long been noted that the weight of a person can increase or decrease by 4 lbs during the day due to consumed food. And in women, hormonal processes often lead to retention of water in the body, which is fraught with even greater fluctuations in weight.

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6. Proteins

During training, you destroy the proteins in your muscles. To restore them, you need to eat enough protein food. Again: do not drink protein shakes, because in addition to proteins, there can be fast carbohydrates, artificial colors and flavors. It is better to buy natural foods high in protein.

7. Nutrition after exercise

It can not be missed, because after physical exertion in the gym in the body opens the so-called anabolic window. This means that for about 45 minutes after exercise, the body will digest nutrients from food better than at any other time.

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