There is often confusion in people about drinking water during and after workouts. Some people immediately drink water, while some consider it dangerous. In fact, the choice of the right time and volume makes it safe. Let's know what is the right way to drink water before and after the workout.

The correct rule of drinking water before the workout

It is very important to drink 2 to 3 cups of water two hours before starting a workout. It keeps the body hydrated and prevents dehydration during exercise. If you are going to the gym, you can drink 7 to 10 ounces (about 200-300 ml) of water 20 minutes before the workout starts. This quantity prepares the body and keeps thirst controlled.

Way to drink water during workouts

Drinking water during exercise is not wrong at all, but its method should be understood. If you feel thirsty, take 1-2 sip (small sip) and drink it slowly. Avoid drinking too much water at one time, as it can cause pressure on the digestive system. Experts believe that drinking 7 to 10 ounces of water is right every 10-20 minutes during the workout.

The right time to drink water after workouts

Drinking water immediately after the workout can be dangerous. Drinking cold water when the body is hot can cause muscle cramps or swelling. Therefore, water should be drunk 20-30 minutes after exercise. During this time the body gets time to cool down. After 30 minutes, you can drink half a liter of water at a time, but drink it slowly.

Benefits of drinking water after workouts

Drinking water after workouts can prevent dehydration. The muscles contain 76% water, which goes out with sweat during exercise. Drinking water can reduce muscle cramps and inflammation. Also, it helps to normalize body temperature and protect against heart problems.

Avoid drinking cold water after workouts

Drinking cold water from the fridge after the workout can be harmful. Drinking cold water on a warm body can cause muscle pain or cramps. Instead, it is better to drink lukewarm water or coconut water. Coconut water contains electrolytes, which hydrate the body quickly.

Mistakes of drinking water during workouts

Many people make mistakes during or later during workouts. For example, drinking too much water or drinking cold water at a time in the middle of exercise. It can harm the body. Apart from this, it is also wrong to stand and drink water. Sit while drinking water and drink it slowly.

Expert advice

According to the National Library of Medicine (NHI), 2-3 cups of water should be drunk two hours before the workout. Drink 7-10 ounces of water every 10-20 minutes during exercise. You can drink half a liter of water at a time after 30 minutes after the workout. This method keeps the body hydrated and prevents dehydration.

Body weight volume

It is necessary to drink 1 liter of water for every 23 kg of body weight. For example, a person weighing 60 kg should drink 2.6 liters of water. This quantity can be distributed evenly during and after workouts.