What to drink during training?

Water or sports drinks? What to drink during training?

There are many opinions on what we should drink before, during and after training. If you were to follow the advertising, you would drink Red Bull before your workout, coconut water during and Gatorade after. Most of us know that this is mostly the work of marketing. Here's a summary of the basics:

MOST OF YOU SHOULD BE DRINKING WATER.

Unless you're training for a competition or training intensely for more than an hour, water is the way to go. Good food and water will get you great results and that's all you really need. Lou Ferrigno likes coffee before training - but otherwise sticks to water. You want proper food and hydration before and after your workout - that's key. We all know water is important, but let's review:

WHY WATER?

• Over 60% of our body is made up of water - brain 70%, lungs 90% and lean muscle tissue 75%
• Blood, which carries oxygen and disease-fighting cells and throws away waste, is almost 83% water.
• We need to replace around 2 litres of water a day, either by drinking or extracting it from the food we eat.
• Water has many important functions
  • It regulates temperature
  • Aids weight loss: water helps release fat by-products.
  • Lubricates the joints
  • Mental capacity: water helps fuel the brain.
  • Disease prevention: water helps to detoxify the body and maintain cell health.
  • Energy for muscles: water helps maintain the electrolyte balance of cells, which is essential for muscle health.

HYDRATION BEFORE WORKOUTS

Make sure you drink water throughout the day. Try to drink at least two glasses of water before your workout - one an hour before and one right before your workout. Don't wait until you are thirsty. Thirst indicates that your body is already becoming dehydrated.

Those of you who live in colder climates don't have to hold back either. Your body uses energy to keep warm - and water to keep cool.

HYDRATION DURING WORKOUTS

On average, drink 230 ml of water every 15 minutes of your workout. It doesn't always have to be all at once. Also, this is just an average. Once you start drinking water regularly, you'll notice more thirst - AND MORE sweat! This means your body is cooling down more efficiently, detoxifying and processing water better.

EXCEPT

Athletes and those who train intensely for more than an hour will need to add carbohydrates to their drinks. Stay away from workout drinks with too much sugar. You want carbs and sodium. Such a drink can also be diluted with water.

HYDRATION AFTER TRAINING

Drink at least 2 glasses immediately after your workout. In the hours following your workout, drink water regularly. Remember that even with the distance from the workout, you are still burning calories and using your energy. Your body still needs water. Drink even when you don't feel thirsty. You want to replace all the water you have lost.

If you can, weigh yourself the week before and after your workout to get an idea of how much water you are losing. Make sure you are drinking MORE than this amount.

For muscle building, you'll want to drink a protein drink after your workout that will give you everything you need - water, vitamins, minerals, protein, amino acids. Once you've cooled down, and you're ready to digest solid food, a meal containing clean protein and complex carbohydrates should follow.

Source: www.ferrignofit.com
Author: Lou Ferrigno
Translated by Jaromír Uhlíř (Cha Cha)
Original article title: Sports drink or water what to drink during exercise