When you exercise a lot, it is important to drink enough water. Excessive perspiration can lead to fluid loss and dehydration, which in turn can put performance under pressure. You can read more about the impact of declining performance in relation to endurance sport and strength training. First, let's take a closer look at how much water you should drink and what are the best times to take fluid.
In addition to the intake of the right amount of protein, fat and carbohydrates, water plays an important role in achieving your sporting goals. Water can basically be considered a fourth macronutrient and should be the basis for the intake and supply of your fluid intake. If you want your body and organs to work optimally, it is important to drink enough water. After all, our body consists of more than 70 percent water. What role does water play precisely in strength training, muscle strength and muscle mass? What are the consequences of a shortage of moisture? Below you can read it.
How many liter of water should you drink. There are of course different sources of moisture, but water is the best choice to supplement your moisture level. When you sweat a lot due to a heavy physical activity such as a training session or a competition, you lose a lot of moisture. Therefore, it is advisable to drink between 150 and 250 ml during the training per 10 to 15 minutes. As an athlete, it is advisable to drink about 3 liters of water per day, especially on days when you exercise. As non-athlete, the advice of the food center is 1.5 liters, but more is recommended here. In addition to sweat, water is also part of your blood, urine and other bodily fluids. It acts as a means of transport in the body and keeps the body at temperature. This is called Thermoregulation. How much water you lose and how much water you have to drink depends on a number of factors. This is how temperature naturally plays a big role. If it is warm you perspire more and the chances are that you have to drink more to replenish your moisture supply. In addition, the air humidity also plays a role. If this is higher than usual you will notice that and you also need to drink more. When you start training, the duration of the effort and the intensity play an important role. You do not run a half marathon with just one sip of water before the start. Finally, the clothing you wear plays a role. But that is nothing more than logical. These are the consequences of drinking too little water.
Always start with a good moisture balance. 10 Ways to keep your kidneys healthy. So start every sporting activity with enough water, but make sure you have not drunk too much. The advice is not to drink for 45 minutes of the effort so that you do not have to go to the toilet every time you exercise. During training you go sweating and you lose fluid. You can supplement this by drinking well at the moments that lend themselves to it. Do not wait until you get thirsty because then it is often too late and your sporting performances might already be included here.
Several studies have been conducted in the past that have shown that a shortage of water for endurance athletes can have a negative effect on sports performance. This is very different per person. If we zoom in on the influence of water on muscle strength, we see different outcomes of various studies. There have been studies that showed no effect on muscle strength in case of a lack of fluid. For example, in a study when performing the leg extension, there is hardly any influence on muscle strength in case of a lack of fluid. But in that same study you saw that the performance of the squat was greatly reduced. So it can be stated with limited certainty that sufficient water intake during strength sports has an impact on muscle strength. Lose weight by drinking water.
In the same study a year later, the researchers looked at the relationship between fluid and the hormone balance during training. These studies showed that a lack of moisture does not have a beneficial effect on your hormone levels. It turned out that the level of testosterone and growth hormone during a lack of moisture is significantly lower compared to the control group with a normal fluid balance.