How much to drink in each workout?

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The most important nutrient for humans, right after oxygen is water, making up 70% of our body.

DATE: February 2021
AUTHOR: Rui Madeira | Health

During physical exercise, the body increases its temperature and releases sweat, a liquid composed of water and minerals. This cooling mechanism consumes water reserves, which, when their levels drop, should then be immediately replaced.

WHY HYDRATE?

This is an issue that RM Trainer faces before its customers, many of whom do not hydrate properly or have some difficulties in doing so in their daily lives.

According to an article from MH, the blood thickens and the heart has to make an extra effort to ensure blood circulation. If the fluids are not replenished continuously, they can cause damage to our body.

HOW DO WE KNOW WE ARE DEHYDRATED?

The symptoms of dehydration are low blood pressure, tachycardia, fatigue and muscle cramps.

Hydration levels vary with effort:

Before training (15 to 20 minutes before) drink 400 / 600ml of water;

During training, ingest 250ml every 15 minutes;

After exercise, for every 500g lost, drink 500ml of water.

THE NEED FOR HYDRATION VARY ACCORDING TO THE PHYSICAL ACTIVITY CARRIED OUT

To get an idea of how much you should drink after the activities you usually do, here are the following data:

Example for a fit man, 35 years old and 80kg body weight

1 hour of weight training (492kcal) - drink 1 glass of water

45minutes of swimming (615kcal) - 1 large glass of water

45minutes of boxing (738 kcal) - ½ liter of water

40minutes of futsal (400kcal) - ½ liter of water

8km road jogging (640kcal) - 2 to 3 glasses of water

40minutes of basketball (492kcal) - 3 glasses of water

40minutes of road bike (600kcal) - ½ to 1 liter of water

Marathon 42,195km (3875kcal) - 2 to 3.5 liters of water

6h ski (3936kcal) - 2 to 4 liters of water

8h Trekking with backpack (4025kcal) - 3 to 4 liters of water

In this way, hope that you will have a clearer idea of the amount of water you should be drinking right after your physical activity.

In the same way that you will not be able to travel in your car without fuel, you should also not exercise without hydrating, both before, during and after.

Keep your hydration rates and get your best performance!