Can I drink water while working out and how will it affect my results?

There are several opinions on this subject. Some believe that it is categorically impossible to drink during training, while others believe that it is possible and even necessary. Today we will debunk the myths on this topic and tell you whether you can still take breaks during exercise to restore water balance.

Športový a fitnes odborník na výživu

Even very moderate dehydration – a 2% loss of water – leads to decreased muscle endurance and power during exercise.

During exercise, it’s critical to maintain normal hydration levels and replenish fluid loss with an equal amount of water to maximize exercise performance. After all, if you exercise in a state of dehydration, you are only utilizing 80-90% of your potential.

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First of all, it is necessary to determine what kind of training we are talking about: training of a professional athlete, cardio or strength training. The duration of the training session is also important. The general rule is as follows: it is not only possible, but also necessary to drink if we are talking about a long hard workout. In other cases, you may not drink, nothing bad will happen.

But for a comfortable feeling and to replenish the liquid lost with sweat and breathing, it is still desirable to drink.

How and when is it right to drink during training?

There is one important rule to follow: you should drink during training when you are thirsty.

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The average water intake is 30-40 ml per 1 kg of body weight. The minimum is 500 ml. But the exact amount will depend on your level of physical activity and environmental conditions.

The amount of water to drink during exercise directly depends on the intensity of exertion. The amount drunk should approximately replenish the amount of water that was lost with sweat.

The rate of sweating, in turn, is influenced by a large number of factors:

• body size (large people tend to sweat more);
• fitness level (more athletic people tend to sweat earlier);
• genetics;
• air temperature (hot and humid air increases sweating);
• intensity of exercise;
• wind (air currents cool the skin and reduce sweating).

So everyone needs to calculate their water allowance – it’s all very individualized.

Lack of water can have a negative effect on your health. During exercise, fluid plays a vital role: it maintains blood volume, regulates body temperature and helps muscles contract.

Xenia: There is no need to be thirsty during exercise. Remember a simple rule: if you maintain your water balance, you will also train more effectively.