Staying hydrated is crucial on your physique to perform correctly. However, there are quite a few myths that folks have about drinking water. One of them is to chorus from drinking water whereas working out. It is believed that doing so could make your efficiency much less efficient. Is it true? Read on to find out the reply.
Is drinking water during exercise safe?
In an unique chat with HealthPhotographs, Deepti Lokeshappa, senior marketing consultant, nutritionist and dietitian, Motherhood Hospitals, Indiranagar, Bengaluru, explains the nice and unhealthy aspect of drinking water in between your exercise session.
Lokeshappa says, “Staying hydrated is the golden rule to a healthy and happy lifestyle. Health and fitness enthusiasts should be equally mindful of their nutritious diet and water intake. Addressing the question if it is okay to drink water while working out? The answer is YES! It is extremely pivotal to drink water before, during, and after an intense workout session.”
When a person undergoes intense exercise, giant quantities of water and physique salts are misplaced within the type of sweat. In reality, your physique is shaped of 70 per cent water, so it wants to remain hydrated when working out for optimum efficiency. Not solely this, drinking water between exercises to maintain your physique hydrated helps in avoiding muscle cramps, warmth stress and diminished stamina. Instead of gulping down enormous quantities of water, it’s suggested to devour small portions or sips of water with a purpose to keep away from dehydration. If you don’t get sufficient water and get dehydrated, chances are you’ll expertise signs together with dry mouth and lips, feeling lightheaded, and fatigue.
The American Council on Exercise recommends drinking this amount of water whereas exercising:
500 to 600 ml of fluid, 2 to three hours earlier than working out
230 ml of fluid, 20 to half-hour earlier than beginning your exercise
300 ml of fluid, each 10 to twenty minutes whereas exercising
230 ml of fluid, post-workout
Also learn: 6 exercise errors a coach needs you to cease making NOW!
Benefits of drinking water
One might typically undermine the significance of water consumption of their day-to-day actions. Hydration has an incredible impression on the general bodily and psychological well-being of a person. Sufficient water in your physique system permits:
- Safeguarding the backbone and delicate tissues
- Ensures common bowel and urinary actions
- Regulates the temperature of your physique
- Lubricating joints
- Enhance the standard of pores and skin
- Improves kidney features
- Detoxifies your physique by way of urination, sweating, and bowel motions
Make certain you keep away from these errors whereas drinking water:
1. Drinking water whereas standing: This is the incorrect strategy to drink water because it places your well being in danger by resulting in lung points, kidney issues, indigestion, and arthritis.
2. Adding synthetic sweeteners to your water: Even although synthetic sweeteners haven’t any energy, they will trigger weight acquire. Additionally, regardless of being refreshing, they dehydrate your physique. Additionally, fluids comparable to caffeine or smooth drinks must be strictly prevented earlier than and during exercise periods.
Also learn: Dehydration in winter: Try these detox drinks if you happen to find plain drinking water boring
3. Drinking an excessive amount of water: When exercising, restrict your water consumption. According to Lokeshappa, “Consuming more fluids than your body needs may cause gastrointestinal discomfort and, in severe situations, hyponatremia (a condition akin to dehydration that can be life-threatening).” So, keep away from it.
4. Gulping water rapidly: While exercising chances are you’ll attempt to drink water as rapidly as potential. This, nonetheless, may cause impurities to build up under the kidneys and bladder. So, drink slowly and take small sips.
5. Drinking chilly water: The rise in core physique temperature during an exercise session might be delayed by drinking chilly water, particularly earlier than and during a exercise. Therefore, it’s suggested to solely devour lukewarm water.