More and more people are thinking about the benefits of physical activity and a healthy lifestyle. They help keep the body fit and healthy. One of the most common ways to keep fit and healthy is by running.
Jogging is done indoors on treadmills and in the fresh air. Invariably, during sports training, a person is thirsty. People who start jogging ask themselves: can you drink a lot of water while jogging? There are different opinions, so it makes sense to consider the issue in detail.
Should you drink water before jogging?
It is believed that a large amount of water previously drunk will relieve thirst during training. This statement is half true.
Indeed, before jogging, the body should not be water deficient in order to have the strength for training. At the same time, you do not need to get carried away either, an excess of fluid will cause heaviness and tingling in the side, and interfere with jogging.
How to properly drink water before running:
- Before jogging, no later than 3 hours, - 0.5 l (about 2 glasses);
- in 15-20 minutes - 1 glass of water;
- if discomfort arises while jogging, next time it is better to drink water in 25 minutes;
- drink in small sips.
This prepares the body for training. Next is the run itself.
Can I drink a lot of water while running?
Water must be supplied to the body throughout the running session. When a person runs, his sweating increases, along with sweat, up to 3 liters of fluid is released from the body, which requires replenishment. Otherwise, dehydration will occur.
If the body does not receive additional water, then strength will drop, endurance and running becomes ineffective. For this reason, the slightest feeling of thirst while running requires immediate quenching. It is advisable to prevent the emergence of an acute desire to drink water by taking small sips at intervals of 15-20 minutes.
In order to estimate the required amount of water, you must first know the following training parameters:
- air temperature where the run will be;
- planned distance and surface relief (the presence of steep ascents, descents);
- pace;
- human weight, height and level of physical. preparation;
Sweating while running depends on these factors, and the amount of water required depends on it. Sweating volume is calculated in a simple way.
You need to do the following:
- weigh yourself before jogging;
- remember the amount of water you drink;
- re-weigh at the end of the workout, after blotting the sweat drops with a towel.
The formula for calculating the amount of sweating is as follows: weight after running is subtracted from the weight before running and the amount of water drunk is added.
The resulting value determines the amount of water required. It should not exceed the amount of sweating.
When and how much water to drink after running?
By entering the body, water helps the body recover from physical exertion. First, breathing is restored. The timing of the intake and the amount of water consumed will vary depending on the goals of the runner.
When losing weight, it is recommended to refrain from drinking fluids for 15 minutes after the end of the workout. Running for weight loss is intense and short-term, all muscles work to their maximum. If you start drinking immediately after running, your body won't have time to recover and continue working. 15 minutes is enough for a break. Then take a few small sips. After another quarter of an hour, drink again.
If the goal of running is to maintain muscle tone, then the last meters of the distance are covered on foot, allowing the body to catch its breath, after which you can immediately drink water. In both cases, you cannot drink a lot of fluids at a time. It is better to stretch it out into several receptions for a small amount.
Only athletes who need to "dry out" to prepare for the competition limit their water intake. Extra pounds of liquid leave the body, due to which a person loses weight. Such a process is unsafe for the body, and the lost kilograms will quickly return back.
What to drink after running?
The most effective way to cope with quenching thirst and restore the body is pure water without gas, without additives and impurities. In the case of a long and energy-intensive run, you can use additional restorative drinks.
These include:
- Isotonic is a drink that replenishes the acid-base balance in the body. It contains water and electrolyte salts: potassium, magnesium, sodium, calcium;
- Hypertensive is an energy drink high in carbohydrates required to restore energy expended during a run.
Both are sold in sports stores or can be made at home.
Any post-workout drink should be at room temperature. Otherwise, the throat and pancreas may suffer.
It is not recommended to drink coffee or other drinks containing caffeine or carbonated drinks after running. It excites the nervous system, which is already under stress while running.
What happens if you don't drink water during your workout?
If the body lacks water, dehydration occurs. It leads to serious health problems and can cause disease. Water deficiency negatively affects the blood.
It thickens and begins to move more slowly through the vessels, while muscles subject to physical exertion require more oxygen, which forces the heart to work faster. And the thickened blood inhibits this process. As a result, the brain and muscles lack oxygen, and for a person this is manifested by dizziness and loss of orientation in space.
The benefits of running are undeniable for every modern person. It is one of the most affordable ways to maintain physical fitness and health of the body. A competent approach to this process ensures maximum results.
Drinking water while running is an important point that needs to be carefully considered for the effectiveness of the training and the absence of harm to health. The wrong time, the amount of water you drink can lead to negative health effects.
