Today a controversial situation is on the agenda: is it possible to drink water after a workout? What do you think? Imagine for a moment your condition after active strength training! You are tired, exhausted, dehydrated. All you dream of is to quench your thirst from the heart. It is at this moment that doubts arise, is it possible to drink water now?
And let's not guess on the coffee grounds and consider the problem from different angles! We will voice all the pros and cons, find out if it is possible, in general, to drink after training, and, if so, when and how much. And also, we list the list of drinks alternative to water. Ready? Go!
Is it possible to have water: the pros
First, let's find out what processes occur in the body during strength training.
- First, a person sweats a lot during active physical activities. The reserves of liquid are consumed so much that if you step on the scales after training, you can find at least minus 500 g. But do not rush to rejoice, because it is not fat that has left, but water.
- Secondly, you know, more than two-thirds of a person consists of water. Every cell needs fluid, without the latter, the normal course of any physiological process is impossible. After training for weight loss, the metabolic system is actively working, so fats are broken down. And after training for mass gain, algorithms for muscle recovery and growth are launched. So, with a lack of fluid, none of the processes mentioned will begin.
- Thirdly, the body is not at all stupid. If he senses a moment that is dangerous for life, he will immediately start the self-preservation mode. In our case, all forces will be directed to the preservation of the remaining liquid, "hammering" on the rest of the processes. As a result, edema may even form. Well, and of course, you can forget about the effectiveness of such a training.
That is why the answer to the question "should I drink water after exercise" will be yes. Let's say more - you need to drink it also before and during the lesson, but in reasonable quantities.
So, we figured out whether to drink water after training, now let's list the arguments in favor of this:
- Lack of fluid slows down the functioning of all processes in the body;
- Without it, vitamins, minerals and amino acids will not be absorbed;
- She is the most important participant in metabolic processes and digestion;
- Without water, muscle tissue will not repair and grow properly;
- Fluid is important for normal blood circulation, thermoregulation, and tireless immune function.
You can still sing the praises of our healing liquid for a very long time. However, let's hear the arguments "against" too. This will help to draw final conclusions.
When and why not?
Immediately, we emphasize the opinion of pseudo-dietitians and would-be trainers, who claim that after a workout aimed at burning fat, you should not drink - it is catastrophically wrong.
However, they find arguments for persuasion, tell gullible people how much one should not drink after training in order to lose weight, and they torture themselves with a forced drinking hunger strike. The result is no result. The body suffers, the person is quickly disappointed, and, at best, changes the coach. At worst, he abandons workouts and abandons the dream of losing weight.
Reread the arguments from the previous section and let's close this topic forever. Drinking at the end of the training is not only possible, but necessary.
But! Where without the "but" ... There are situations in which it is better to refrain from liquid. So why not drink water after exercise?
- If you are involved in sports that require a tremendous sense of endurance: long distance running, wrestling, boxing, etc .;
- If you have injured kidneys, but for objective reasons, you cannot postpone the workout. In this case, you can only rinse your mouth.
These are all arguments. However, remember the main thing - they prohibit consuming a lot of fluids during the session, and immediately after its completion. After a short interval, they also need to make up for the deficit in order to recover normally. The training is over, we suffered a little (we pumped up endurance), calmed down the heart rate - now you can drink!
So, we have explained why in some situations it is impossible to drink water immediately after training. Now that we have come to the conclusion that fluid needs to be replenished anyway, let's figure out when and how much to consume.
When and how much can you?
Let's consider a standard situation for an ordinary gym visitor, find out how long after a workout you can drink water:
- Right after leaving the hall, you can take a few sips - no more than 100 ml. This will help to cheer up;
- Then, within 50-60 minutes, you need to drink another 0.5-1 liter. The total volume depends on the intensity and duration of the workout. By the way, to find out the lost volume, weigh yourself before and after the session. The difference will be the average value of your deficit.
- The remaining liquid is drunk in small sips, divided into 5-6 receptions;
- The water temperature should be at room temperature;
- 2 hours after the training, you will need to drink another 0.5-0.7 liters of liquid.
Answering why you can't drink cold water after training, let's turn to physiology again. Low temperatures will cause a sharp constriction of blood vessels. At the same time, the body is hot, the heart is pounding, the pressure is slightly increased. And then suddenly the blood flow is reduced. As a result, pressure spikes or serious heart problems can occur. Also, we will not omit the risk of getting a sore throat if you drink cold liquid in a hot state.
If you are separately interested in when you can drink water after training for weight loss, we can assure you that there is not much difference here. Regardless of which goal you are targeting, at the end of the session you need fluid equally urgently. Follow the above scheme and do not replace water with sugary juices, cocktails and other carbohydrates.
What happens if you sort it out?
So, we answered whether it is possible to drink water immediately after training, as well as how to divide the required volume into the required parts. We said above that excess is no less harmful than deficiency. What is the risk of uncontrolled drinking after exercise?
- Overhydration will lower your body temperature;
- Profuse salivation and swelling will appear;
- Possible gastrointestinal disorders - nausea, diarrhea;
- Muscle weakness will develop, convulsive syndrome is likely;
- In rare cases, coordination is impaired.
As you can see, the symptoms are similar to classic food poisoning. There is some sense in this, because indeed, hyperhydration is sometimes even called "water poisoning."
What else can you drink?
Now you know how much water to drink after exercise and understand how important it is. Some athletes often use various sports nutrition, dietary supplements. However, not all of them can be considered a complete replacement for pure water; most cannot be included in the recommended volume.
Drinks that cannot replace water: gainers, protein shakes, fat burners, BCCA complexes, kefir, milk.
What can replace some water?
- Mineral water, only of high quality, with pre-released gases;
- You can drink herbal tea after training. Ginger helps to lose weight;
- You can buy isotonic - a special sports drink designed to replenish energy and normalize electrolyte balance. Contains carbohydrates, so it is not suitable for losing weight;
- Natural freshly squeezed juices, which are preferably diluted with water in a ratio of 1: 2;
- Herbal decoctions.
Each athlete chooses what drink to drink after training, based on their preferences. The most useful, nevertheless, remains pure water. If desired, you can diversify it a little, add lemon, honey, mint, cucumber, berries there.
In no case is it allowed to drink alcohol, energy drinks, sweet soda, black and green tea or coffee (caffeine), kvass, industrial juices from the box after a workout.
Well, now you know how to drink properly after a workout to fill the deficit and restore strength. In conclusion, we will tell you how to calculate your individual daily water intake: women should drink 30 ml for each kg of weight, and men - 40 ml. At the same time, on a hot day or on a training date, the volume can be safely increased by a third. Drink slowly and never in one gulp.
