At the beginning, you may not pay too much attention to it, but once you catch the running bug, you want to professionalize it as much as possible and find out what to drink during training. Therefore, it is very important to specify what drinks should be taken, when to drink and how.
At the beginning, it is worth getting acquainted with the three types of drinks intended for athletes as well as running enthusiasts. What you should know about them:
- Hypotonic drinks are, for example, mineral water. They have a lower concentration of particles than the fluids in our body.
- Isotonic drinks have the great feature of hydrating the body faster than water. An example of such a drink is a mixture of mineral water, lemon or orange juice, sugar and salt.
- Hypertonic drinks are characterized by a higher concentration of particles than body fluids. These are, for example, energy drinks and fruit juices.
Isotonic drinks should be taken during the 60-minute run. Of course, during short breaks. If the training lasts 25 minutes, you do not need to take a bottle of drink with you. However, when you go for a longer walk, remember to replenish fluids, and drink drinks in small quantities and in small sips.
When you run, your body temperature rises significantly, which causes sweat to appear on your skin. Then we lose up to 30 percent. water from the body, which means a decrease in its efficiency. That is why it is so important to take the right drink with you and systematically replenish fluids. If your running training lasts up to 40 minutes, it will be a good idea to take still mineral water with you. The iron rule is to avoid carbonated drinks during training, especially those unhealthy, such as Coca Cola, as they significantly burden the stomach and can cause flatulence. Sugary drinks also contain a lot of sugar, which makes us feel thirsty.
However, when running for more than 40 minutes, have a hypotonic drink with a low content of simple sugars on hand. Such a drink also has a lot of important minerals for the body, which are quickly absorbed by the body, and it receives carbohydrates lost during running. A very good way will also be an isotonic drink that quickly and effectively replenishes energy. Isotonic can be easily prepared at home. Add 700 ml of freshly squeezed orange or lemon juice to 200 ml of still mineral water. Add 2 tablespoons of sugar or honey and a pinch of salt. Mix everything thoroughly and pour into a bottle.
Remember, as a runner, that your body needs optimal hydration in the form of water, carbohydrates and electrolytes before, during and after training. The best method is to consume drinks containing 30-70 mg of sodium and 6-7 g of carbohydrates.
If you are a regular runner, remember not to drink coffee and strong teas before and after training. Before the run, drink a full glass of still water. Generally, trainers and doctors recommend drinking no less than 1,5 liters of water a day. When drinking water before training, remember not to take more than 0,4 l at a time and do not drink it in large sips. Such actions can only make you feel more sluggish, and you will certainly not quench your thirst better and faster than by drinking water calmly. After training, it is best to reach for a glass of skim milk, which not only hydrates but also accelerates faster regeneration of the body.