More and more people are added to regular training, so it is important to take into account some recommendations.
It is not a secret that Training and good food prolong the vineA, while improving the physical quality and well -being of people. However, there are precautions to take into account so that physical effort does not generate damage to the body that can be counterproductive, and time to train, we are well prepared.
In addition to a good diet, Hydration is fundamental. Having a bottle of water by hand, and taking before and after the exercises can be very positive for the body. On the other hand, in case of trying isotonic drinks that provide salts, they can be combined with water to obtain better results and faster and more complete recovery.
Hydrate
How much water must be taken before exercising, according to experts?
Drink the enough water It is key to the maximum use of exercises, to give maximum performance and avoid dehydration. Taking into account the intensity of training and temperature, the body can lose between 1.5 and 2.5 liters of water per hour through perspiration.
According to the American College of Sports Medicine, the ideal would be Take between two and three glasses of water (from 473 to 710 ml) the two hours prior to the training session. In addition, during the year, it is recommended to take 1 glass, or between 118 and 237 ml every 15 or 20 minutes. Finally, at the end, again 2 or 3 glasses, or between 473 and 710 ml.
Why is it so important to hydrate before, during and after training?
As can be seen in professional studies, the amount of water that is advisable to take is much more than the one believed. Hydration is essential to provide maximum performance. The water Help decrease body temperatureeliminate metabolic waste, lubricate the joints and absorb nutrientswhich also avoids heat blows, injuries and cramps.
In addition, it allows recovering salts and minerals that the body needs to continue working correctly and are lost through sweat. While the first symptom of dehydration is thirst, there are extreme cases in which it can cause heaviness on the legs, muscle aches, weakness, tachycardia, drowsiness and vomiting.
On the other hand, experts recommend not previously consuming caffeine to train and not drink at times of high respiratory frequency, so as not to interfere with the incorporation of oxygen.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
