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This article discusses the basic principles of water replenishment during exercise. Physical activity can result in the loss of 1 to 1.5 liters of fluid, and it is important to know how to effectively replenish this amount, thus providing the body with the necessary moisture to maintain optimal brain and muscle function.
Rules for fluid intake during exercise:
Prepare in advance: Drink 300-500 ml of water two hours before your workout. This will help prevent dehydration and prepare your body for exercise.
Sip regularly: During your workout, consume 50 ml of water every 15 minutes. This will keep your body fluid levels at the right level.
Mouthwash: If you are not thirsty, you can perform mouthwash with water. This method helps keep your mouth moist, which is important for overall comfort.
Post-workout drinking: Immediately after your workout, drink 1-2 glasses of room temperature water. This will help replenish losses and speed up recovery processes.
Don't overdo it: Try not to consume too much fluid during your workouts. Moderate drinking will help improve physical endurance, reduce stress on the heart and avoid stomach discomfort.
Beverage choices: Avoid juices, tea and energy drinks when exercising. Non-carbonated water remains the right choice for effective water replenishment.
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