Staying hydrated is crucial in your physique to perform correctly. Nonetheless, there are quite a few myths that folks have about consuming water. One among them is to chorus from consuming water whereas figuring out. It’s thought that doing so could make your efficiency much less efficient. Is it true? Learn on to seek out out the reply.
Is consuming water throughout train protected?
In an unique chat with HealthShots, Deepti Lokeshappa, senior advisor, nutritionist and dietitian, Motherhood Hospitals, Indiranagar, Bengaluru, explains the nice and unhealthy facet of consuming water in between your exercise session.
Lokeshappa says, “Staying hydrated is the golden rule to a wholesome and completely satisfied way of life. Well being and health lovers needs to be equally conscious of their nutritious food regimen and water consumption. Addressing the query whether it is okay to drink water whereas figuring out? The reply is YES! This can be very pivotal to drink water earlier than, throughout, and after an intense exercise session.”
When a person undergoes intense train, massive quantities of water and physique salts are misplaced within the type of sweat. Actually, your physique is fashioned of 70 per cent water, so it wants to remain hydrated when figuring out for optimum efficiency. Not solely this, consuming water between exercises to maintain your physique hydrated helps in avoiding muscle cramps, warmth stress and decreased stamina. As an alternative of gulping down enormous quantities of water, it’s suggested to eat small portions or sips of water so as to keep away from dehydration. If you happen to 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 Train recommends consuming this amount of water whereas exercising:
500 to 600 ml of fluid, 2 to three hours earlier than figuring 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
Additionally learn: 6 exercise errors a coach needs you to cease making NOW!
Advantages of consuming water
One might typically undermine the significance of water consumption of their day-to-day actions. Hydration has an incredible affect on the general bodily and psychological well-being of a person. Adequate 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
- Improve the standard of pores and skin
- Improves kidney capabilities
- Detoxifies your physique via urination, sweating, and bowel motions
Be sure you keep away from these errors whereas consuming water:
1. Ingesting water whereas standing: That is the flawed technique to drink water because it places your well being in danger by resulting in lung points, kidney issues, indigestion, and arthritis.
2. Including synthetic sweeteners to your water: Although synthetic sweeteners don’t have any energy, they’ll trigger weight achieve. Moreover, regardless of being refreshing, they dehydrate your physique. Moreover, fluids resembling caffeine or tender drinks needs to be strictly averted earlier than and through exercise periods.
Additionally learn: Dehydration in winter: Attempt these detox drinks in case you discover plain consuming water boring
3. Ingesting an excessive amount of water: When exercising, restrict your water consumption. In line with Lokeshappa, “Consuming extra fluids than your physique wants might trigger gastrointestinal discomfort and, in extreme conditions, hyponatremia (a situation akin to dehydration that may be life-threatening).” So, keep away from it.
4. Gulping water shortly: Whereas exercising chances are you’ll attempt to drink water as shortly as attainable. This, nevertheless, may cause impurities to build up under the kidneys and bladder. So, drink slowly and take small sips.
5. Ingesting chilly water: The rise in core physique temperature throughout an exercise session will be delayed by consuming chilly water, particularly earlier than and through a exercise. Subsequently, it’s suggested to solely eat lukewarm water.