More than 60% of the human body It is composed of agua. during the Physical activitythat reserve is reduced by sweating. If it is not replenished in time, the operation of vital organs.
It is true, water is the silent heroine of the organism. Not only keeps body temperature under control, but also lubricates the joints y ensures that nutrients come where they should.
In that sense, for those who do moderate exercise, there is no need for complex formulas. “If you are an average person, drinking water after training is enough”, Explained the sports nutritionist Nancy Clarkauthor of Nancy Clark’s Sports Nutrition Guide Bookin dialogue with the medicinal environment Health. The basic recommendation is clear: listen to thirst.
There is no exact amount for everyone. Clark recommended calculating the sweating rate weighing before and after exercise. If approximately a liter of sweat is lost per hour, the suggestion is drinking 237 ml every 15 minutes.
For those who prefer to simplify, the general rule is between 120 and 237 ml every 15 to 20 minutes during training.
The objective is to avoid dehydration without falling into excesses. The human body offers clear signals. Thirst is one of them, but not the only one. Urinary frequency, urine color and fatigue sensation also serve as indicators.
Although rare, Drinking too much can also be dangerous. In resistance sports such as marathons or triathlons, cases of Hyponatremiaa condition caused by the dilution of the sodium in blood due to excessive consumption of liquids without replacement of salt.
Symptoms include confusion, nausea, fatigue, muscle weakness and in extreme cases, seizures or comaaccording to the article of Health. The key is to find the right point between replacement and saturation. Drinking constantly without need, even with sports drinks, can be counterproductive.
Not all training are the same. For prolonged effortsof more than three hours, the body requires more than water. Clark suggested the Chocolate milk as an effective recovery drink
Contains Carbohydrates that replenish energy, proteins that repair muscle tissue, and electrolytes Like sodium and calcium, lost during sweat.
Unlike trade with flavoring commercial drinks, chocolate milk has the added benefit of being a complete food. Although It is not recommended during physical activity -For your density-, it works well After training intense. In case of intolerance or preference, there are other options.
Las sports drinks and the coconut water They also help replace liquids and minerals. They are preferred by those who seek flavor or a feeling of rapid freshness.
Another possibility is to incorporate food -rich foods, such as avocadothe bananahe orange juice or the tofuaccording to an investigation cited by Health. These foods contribute to balance water levels and blood acidity.
The variety is wide, but the beginning is the same: maintain the balance between what is lost and what is replenished. The choice of adequate drink will depend on the type of exercise, the duration, the ambient temperature and the physical conditions of each person.
In dialogue with Health, Clark also recommended anticipating: “You must start drinking between an hour and a half and two hours before running a marathon”Doing this before resistance training improves performance and prevents early fatigue.
During exercise, it should not wait to be intense thirst. Drinking small amounts regularly helps maintain balance.
And then, recovery is not just muscle: replenishing liquids with drinks containing protein and carbohydrates accelerates cell reparation and return to normal state. Clark suggested a proportion of three carbohydrate parts for one of protein.
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