Water is a nutrientist and healthy component . It routes the carbohydrates, proteins, lipids, vitamins and minerals to sites of use. It often drink because you can not make reservations.
It also serves as a lubricant, including ensuring a smooth sliding between different tissues
It plays a role of heat sink dissipating the heat generated by the evaporation of sweat.
Water helps prevent performance losses caused by dehydration. It maintains the body temperature, provides electrolytes and carbohydrates when it adds, for example when taking a rehydration drink.
Since exercise alters the thirst mechanism, so do not wait until thirsty to drink. The thirst reflex is often triggered when we are already dehydrated to 1% or 2% and already at this stage, our performance may be reduced by 10%.
How much water to drink?
To know the amount of water to be taken before and during exercise, you must first assess the losses incurred during the activity that we are about to do. Here’s how:
- Weigh yourself before and after exercise (example: before 69 kg, after 67 kg).
- Record the amount of water drunk during exercise (eg 1 liter).
- The weight lost during exercise corresponding to the lost amount of water (69 kg – 67 kg = kg = 2 with a loss of 2 liters of water).
- The quantity of water to drink corresponds to the quantity of water drunk + the amount equivalent to the loss (1 L + 2 L = 3 liters).
- Divide the amount of water required by 15 minutes of such training. Duration: 3 hours (12 x 15 minutes) so 3 l / 12 = 250 ml (1 cup almost every 15 minutes).
The body has a limited capacity to absorb water is 1 liter per hour. If the calculated necessary amount exceeds 1 liter per hour, it is then necessary to force hydration before exercise starting 2 hours or 3 hours before.
A new study3 found that dehydration does not impair the performance of athletes participating in endurance events. The researcher of this analysis of several studies support that athletes do not have to measure the amount of liquid to drink, but should rather rely on their perception of the thirsty to hydrate. However, it appears premature to change the accepted date recommendations on hydration.
What to drink before, during and after exercise?
Prefer water and avoid excess caffeine by limiting its consumption of tea, coffee, soft drinks or energy drinks containing caffeine. This can have a dehydrating effect if you drink more than 550 mg per day, which equals about 4 cups of coffee a day.
Activity 1 hour or less: drink water in nature.
Activity or training during 1 am to 3 am: drink a sugar-containing drink (no more than 8 grams of carbohydrate per 100 ml).
Activity or training over 3 h: drink a beverage containing sugar and a little salt (for sodium). Note that the sodium and potassium in rehydration drinks are not necessary if the exercise lasts less than 3 to 4 hours, unless the sweating caused by physical activity is excessive.
Practical Recipes for well hydrated
We can prepare homemade rehydration drink.
In focus during physical activity from 1 pm to 3 pm.
300 ml of orange or apple juice
200 ml of water
For physical activities more than 3 hr, some salt.
300 ml of orange or apple juice
200 ml of water
1/8 c. tsp (0.5 mL) salt
If preferred an already prepared sports drink, choose one that contains from 4% to 8% carbohydrates, because an extremely sweet drink not sufficiently rehydrated. If the beverage is too sweet, diluted with water.
To meet their carbohydrate needs, some athletes take carbohydrate gels or bars, while long-term effort (eg. Mountain bike raid). It is important to have them tried before because strenuous exercise may decrease the taste for solid and very sweet foods. We must also make sure to drink plenty consuming these concentrates.
Beware of over-hydration. Drinking too much can be harmful to health than not drinking enough low. Indeed, overhydration, or more than 9.5 liters of water per day, can cause hyponatremia (blood sodium levels too low) that can lead to cerebral edema, coma and even death. Overhydration mainly affects marathon runners, triathletes and those who bike trials and long-term swimming. To avoid overhydration, consult the recommendations of the Advisory Committee on Nutrition .
After the effort
Drink, drink and drink again. By drinking enough, it regains a portion of the water that we have lost as sweat during training. It thus escapes dehydration and problems that accompany it.
Take a recovery drink. The recovery drinks are useful for major sports to rebuild muscle glycogen and repair tissue. Training of long duration and high intensity depletes glycogen. It is important to repeat them quickly, within 30 minutes after stopping the activity. The muscles will then have what they need to replenish their energy reserves.
Recovering beverage must provide from 1 g to 1.5 g of carbohydrate per kg body weight and at least 7 g of protein. For example, a person weighing 70 kg should take a recovery snack comprising from 70 g to 105 g of carbohydrate and at least 7 g of protein. Two chocolate cups milk 1% and 1 small banana meets these criteria.
For people with moderate physical exercise is a recovery drink is not necessary. It would nullify the loss of calories caused by exercise. A good full meal in a timely manner is most appropriate.
Practice recovery drink recipe
One can concoct this recovery drink after physical activity long-term (more than 3 pm usually) or if it is anticipated remake intense activity within 24 hours after the intense workout that has just to do.
500 ml (2 cups) 1% or skim milk
75 ml (1/4 cup) orange juice concentrate
This recipe was developed as part of a thesis project at the University of Montreal.