FITNESS TIP-DRINK WHILE WORKOUT

Why drink before training ?

It is important to drink (water) to ensure that you are properly hydrated before training to minimize the risk of dehydration during training. Even mild dehydration can result in early fatigue as your body is unable to cool itself efficiently, which puts extra stress on the heart and the lungs.

When to drink?

The best way is to keep hydrated throughout the day rather than load up with fluid just before your workout. Try to make a habit of drinking water regularly . aim for atleast 8-9 glasses daily, and more in hot weather.

Drink 2-3 glasses of water prior to your workout.

Why drink during training ?

Everyone exercising for longer than 30 minutes will certainly benefit from drinking something during exercise. But with the growing array of sports drinks, sports waters and energy drinks it’s a confusing choice for most regular exercisers.

As soon as you begin your exercise , you start to lose fluid in the form of sweat. Sweating is a vital function, it gets rid of your excess heat produced during exercise , maintaining your body temperature .

Fluid losses can be high-500ml in 30 minutes depending upon the intensity , surrounding temperature.

Note- heavier people sweat more and some people simply sweat more than others ,its just a tendency.

Always drink during training.

Replacing your sweat losses by water , your core temperature will dip and your cardiovascular system will work in a normal state, which otherwise will not. If you don’t drink and replace your sweat by water, your blood will become more viscous (thicker) and your heart will need to beat faster to pump the blood around your body.

The affects of dehydration

      Exercise feels much harder.

     Reduces concentration

     Increases core body temperature

    Increases heart rate

    Can cause headache, cramps and nausea

    Makes you fatigue sooner and lose stamina

   Decreases your ability to perform sports skills

     

Why eat after training ?

Whether you are hungry or not it doesn’t matter .the quicker you consume food or drink after a workout, the quicker your body will recover. The enzymes that are responsible for the making of glycogen are most active immediately after your workout, leaving you a 2 hours window to reload your muscle glycogen. Carbohydrate is converted into glycogen one and a half times faster than the normal during this post exercise period.  Wait more than 2 hours and your body’s ability to convert what you eat or drink to glycogen drops by 66 percent.

If you workout daily , speedy recovery is crucial so have a carbohydrate-rich drink or snack as soon as possible after your workout  -  ideally within 30 minutes and no latter than 2 hours.

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