To live healthy, you have to move. And drink water. Drink plenty of water! Give the body what it needs: Water. Drinking water before or after exercise seems obvious. You lose a lot of fluid by sweating, and those who do not drink on time will suffer from dehydration or cramps. Even more. Your blood will become thicker and it will cost your heart more effort to pump it around so that you get less oxygen and energy. So the message is: better prevent than cure. But how much water do you drink now? Do you do that before or after exercise? And do we also keep it useful for water or sports drinks? An overview.
First this. The amount of water you need depends on the effort you are going to make. Anyone who climbs the Mont Ventoux at 30 ° Celsius obviously needs more water than someone who takes half an hour on the exercise bike. A good rule of thumb is this: if you opt for a moderate activity such as half an hour of walking or quiet jogging, then your daily recommended amount of water of 1.5 liters is sufficient. Nevertheless, most authorities also recommend drinking a glass of water for this effort. Those who exercise intensively will therefore need more water. We then talk about efforts longer than half an hour. For this extra moisture supply is a must. Your muscles can not function properly and cramps can occur without enough fluid. How much exactly you have to drink is hard to say. Every person is different. But on average you lose a liter of fluid during one hour of exercise. So keep in mind that you drink enough before, during and after exercise. Can you lose weight by drinking water.
With a moderate sports effort (half an hour of jogging) you should basically not take extra water. Although a glass of water can not do any harm in advance. Those who exercise more intensively, do well to take extra water for sports. After all, you must be thirsty. thirst is a sign that your body already has water shortage. Therefore drink about 250 to 500 ml half an hour before the end of the duration effort. Do this eg during the warm-up. Of course, try to avoid that you constantly have to go to the toilet during exercise.
If you exercise longer and more intensively, ensure that you drink enough during exercise. It is important that you yourself try to sense what you need. Those who sweat little during the exercise need less water. Taking in too much water can then cause stomach and intestinal complaints. So try to find a good balance and do not take too big gulps. In one sport you can of course take a drinking bottle more easily than the other.
After exercise it is important to bring your fluid level back to level. If you have to get back to work quickly after wards, it should of course be done quickly. Because it is almost impossible to balance your fluid balance during exercise. That's why it has to happen after that. The recommendation is to drink more water than you lost by sweating. Logical, but not so easy to measure. Moisture and drinking water. On average, most people lose a liter of water during an hour-long effort. You can use that as a guideline. Also keep in mind that you lose water after exercise. After all, your body does not cool down so quickly. So drink enough water after exercising. This way you also avoid muscle pain due to a lack of moisture.Also pay attention to your urine after exercise. It can be an indicator for doing it differently next time. A pale and watery urine indicates sufficient body fluids. If the urine looks yellow and 'thick', then you can be dehydrated and have not drunk enough during or before exercise.
Obviously, there are no exact laws and the one person sweats a little more than the other. but there are a number of rules of thumb that you can observe. With efforts of less than an hour, you should only drink water. If you are sporting longer, you should drink a sports drink that contains the necessary sugars. In this way you avoid hypoglycaemia (too low a blood glucose level) and fatigue that occur when your energy reserves become depleted. Make sure you do not drink too much, otherwise you risk digestive problems. 5 Reasons why drinking water is good for your heart, brain and metabolism. The drink must be fresh, but not ice cold (around 15 ° C is ideal).