For all athletes, regardless of their type of sports activities it is important to pay due attention to the amount of water they drink during exercise.

WHAT HAPPENS DURING TRAINING?

Drinking enough water during workouts is due to the fact that during physical activity the body starts to rid itself of excess heat through evaporation.

WHAT ARE THE DANGERS OF THE LACK OF WATER DURING THE WORKOUT

If not timely recover these losses, dehydration sets in, which would result in a violation of thermoregulation, the malfunction of the cardiovascular system and, consequently, to an overall deterioration of health.

So how much water should you drink during practice, and what mode of drinking will be correct?

Water standards in the occupation of different sports

HOW MUCH SHOULD THE BODYBUILDER DRINKS DURING A WORKOUT

Drinking regime for an athlete involved in bodybuilding, must be: 0.5 litre 1-2 hours before the workout, and 90-150 grams every 15-20 minutes of training.

To exceed these limits is not recommended, but skip the fluid intake is also impossible, even if there is no thirst: its content in the body must be replenished regularly.

After exercise you should drink water in small portions within one-two hours to quench thirst.

FITNESS, SHAPING OR AEROBICS

Norms of water for the athlete depend on the intensity of training and their duration. If it is fitness, aerobics or shaping, it is recommended to drink at least 1 liter for the entire workout.

PILATES OR YOGA

For the less active sports, such as  pilates or yoga will be enough of 0.5 liters. As with bodybuilding, you need to drink not only during exercise but also before and after them.

FOR WEIGHT LOSS

It should also be noted that in order to lose weight, if you are not power, and aerobic exercise, need to drink much less.

What kind of water you should drink

How to drink water during the lessons you just learned, you now need to decide what kind of water should be consumed.

• First, it must be purified.

In the tap water contains large amounts of harmful impurities which interfere with biochemical processes and hinder muscle growth, so it is unacceptable.

A great option is water filtered through a household filter, or purchased in special bottles. Its optimal temperature is 8-13 degrees. This fluid is quickly absorbed by the body and positively affects the processes of thermoregulation. Excessively cold water is inadmissible for hot bodies and can lead to colds.

• Second, experts do not recommend drinking sodas.

It can cause flatulence, colic and hiccups, and leads to an overall decrease in performance of the athlete.