How much should you really drink after exercising?
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Exercise changes your mind for a while, although you have to keep your wits about you. The weight loss may feel good, but it is very important to replenish the fluid loss. How much water should you actually drink and when?
Drink Before Exercise
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Drinking is largely automatic during exercise: you get a dry throat or simply thirsty. But something you might quickly forget before exercising is to make sure you don't start a workout dehydrated. A smoothly running sports session only starts well when you have absorbed enough moisture. When you start a workout dehydrated, your heart has to work harder to pump blood and your body temperature rises faster.
Urine as a guide
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Not sure about your moisture content? The fastest and easiest way to check this is to take a look at the color of your urine. The lighter the color, the less likely you are to be or become dehydrated. Is your urine a bit darker? Then it is time to drink some water. Be careful not to straighten your moisture levels too quickly. It is better to keep it up regularly than to drink a lot of water at once just before exercising. Better drink a little more about four hours before exercise and top your level with a smaller amount just before exercise.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
While exercising
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Bringing a bottle of water with you when running might be a bit inconvenient, but it is necessary. Why moisture is so important? This mainly has to do with your muscles. They consist of three quarters of water. So you feel it first in your muscles when you have drunk too little water. Regularly absorbing fluids is therefore one of the most important measures against cramps. Think of about 125 to 250 milliliters per 15 minutes. Every body is different, so pay attention to what works best for you. Your height and weight are important to measure how much water you can best drink, but there are many more factors. Consider, for example, how fit you are: the more your body is used to training, the faster and more you sweat. You also sweat more in warmer, but also more humid environments. Finally, your weight loss and thus your fluid intake depends on how hard your training is.
After exercise
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Make sure you bring your moisture level back on time. Your muscles cannot recover until you have consumed enough water. Alcohol is also a very bad choice after exercise. This actually causes dehydration. Do you want to make sure that you are absorbing enough fluids? Then weigh yourself before and after training and check how much fluid you have lost. For every kilogram you lose, you should drink about one and a half liters of water.
Drinking too much and water poisoning
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Drinking too much can also be harmful. If you drink more than you lose, you can get water poisoning. You can recognize this by the following symptoms: You feel confused or disoriented Difficulty keeping balance Headache Nausea and vomiting Bloated feeling Do not drink excessively, as water intoxication can have serious consequences.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
The sense and nonsense of sports drinks
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If you are an average athlete, you basically do not need sports drinks. Water is often the best option. Adhere to the following rules of thumb: If you train for less than an hour, water is fine. If you train for more than an hour, a sports drink or a sugared drink is a good incentive to keep going longer. These often contain extra foods that you lose through sweating.