Drink schedule during workout
Sports and drinking schedule
The following drinking schedule can be adhered to during intensive exercise:
- Because in the first hours after an effort the muscle has a deficiency of glucose, it will easily be able to absorb glucose and store it in the form of glycogen. It is therefore important to take a carbohydrate-rich drink that contains approximately 100 to 200 grams of carbohydrates immediately after a competition. Because it is often difficult to drink a large amount of fluid after a match, it is wise to drink a concentrated drink (10 to 20 %).
- During the match start drinking early, even before you get thirsty. Thirst is only a sign that the dehydration process has already started. By drinking earlier you prevent this. If you don't drink you can easily lose about 3% of your total body weight due to sweating, which has a negative effect on your performance.
- 2 hours before the workout, drink half a litre of water (or something similar, without carbohydrates), then your kidneys have time to remove the excess fluid.
- If the workout lasts longer than 1.5 hours, drink 150 to 250ml of fluid every 15 to 20 minutes, or as much as your body allows.
- In hot weather and high humidity, it is necessary to drink extra. Under such conditions, you will sweat up to 3 times as much as normal.
5 to 10 minutes before the workout, 125 to 250 ml of water, coffee or tea (without sugar or milk). This will compensate for the loss of moisture caused by sweating;
- Drink a lot in the days before the competition, especially on the last day and the morning before. There is no excuse to appear dehydrated at the start. Depending on the circumstances, you make a choice: if the fluid requirement is high, grab a hypotonic or isotonic drink (thirst-quencher). When the emphasis is on energy conservation a sports drink or something in between.