Dehydration: How Much Water to Drink for the Most Effective Workout
A new research, published in Sports Medicine, says that dehydration may reduce strength by 2%, power by 3% and high-intensity endurance by 10% during exercising.
To avoid dehydration, the researchers recommend drinking near 250 ml of water 30 minutes before a workout to ensure the best function of your muscles, and then near 500 ml within 30 minutes after the finish.
How much to drink during the workout is more subjective, but Jo Scott-Dalgleish, a nutritional therapist, recommends up to 500 ml during a 1-hour workout.
After 90 minutes of a moderate workout, the number of glycogen stores in your body is reduced, and it’s time to start drinking electrolyte sports drinks.
Health experts warn that drinking too much water without replacing electrolytes is as bad as dehydration and may be even worse. It may cause hyponatremia, which leads to seizures, organ failure, and even death.
More information here.
A team of scientists from the Swinburne University of Technology in Australia finds that cinnamon may help in treating resistant bacterial infections breaking up their biofilms — sticky layers that are usually responsible for persistent infections that cannot be...
According to a new study, performed by the French scientists, people who eat a lot of fruit and vegetables have up to 30% less risk to experience the severe symptoms of asthma. For their research, a team of scientists studied approximately 35,000 people comparing...
We all know that doing sports is very important, both for health and for a beautiful body. But at the moment when we decide to finally take the path of correction, we are faced with the question: what kind of sport is right for me? So, let's start with the fact that a...read more
Pranayama is not just a complex of breathing exercises. It is a complex process, during which a person receives vital energy - prana from the air. Literally pranayama is translated as "stopping breathing". Hence the main goal of the whole breathing gymnastics is to be...read more
Experts often advise people as suitable trainings to climb stairs, rather than use the elevator. And here are 6 reasons why we should do this regularly. Classes on the treadmill or with the ellipsoid simulator in daily mode seem too boring. They can be replaced by a...read more