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Exercise more and drink more!
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1. And then we lose a lot of substance
Then (but also with exhaled air and thermoregulation) the most sodium is lost during the day, which is about 20 g. During a standard training session, this loss is negligible and does not need to be supplemented which does not mean that you should not drink at that time. During intense exercise, in addition to water, electrolytes are also lost, which provide balance in the body. There is also a loss of potassium and magnesium.2. How much should you drink?
The average water requirement is 150250 ml for every 20 minutes of exercise. Dr. R.O. As you can see, water requirements also depend on body weight, the more water the body needs. Studies show that as much as a 3% decrease in water content in the body leads to a 10% drop in muscle strength and an 8% drop in strength and speed. Approximately 450800 ml of fluid should be drunk every hour of exercise, with a significant increase during exercise.3. What's the drink to choose?
It contains too few elements to compensate for loss during exercise.Isotonic drinks for athletes should be taken during and after longer workouts. Both water and sports drinks differ in mineral salinity. Mineral water is recommended to be moderately minimized during exercise or during fat reduction.4. This item is intended to serve as an outline of the keywords
It may seem obvious that you should drink regularly throughout the day, so it's best to start with a glass of water fasting. However, it often happens that during the day someone doesn't feel thirsty and remembers about the water in the evening and tries to drink 1.5 liters at a time.
