Water plays an important role in many physiological, metabolic and even mental functions of the body. Its consumption in all possible forms before training, during a run and restoration of water balance after, is important for the prevention of sudden changes in blood composition, regulation of the cardiovascular system, muscle metabolism and thermoregulation. For this there are drinks that
Water plays an important role in many physiological, metabolic and even mental functions of the body. Its consumption in all possible forms before training, during sports and restoration of water balance after, is important for prevention of sudden changes in blood composition, regulation of the cardiovascular system, muscle metabolism and thermoregulation. With sweat, along with liquid, we also lose salts, which leads to increased acidity (acidosis) and general intoxication. In addition, the lack of potassium and sodium is difficult to reflect on the state of the muscular system, in particular, on the state of the heart muscle — the myocardium.
The higher the duration of the exercise, the more important carbohydrates become for your performance and effective recovery after exercise. It's a good idea to add sodium to your fluids, especially when you're exercising in hot weather, sweating profusely, or if you've only recently started exercising and each of them is still being given to you with effort.
The basis of restorative drinks - isotonics , which can be prepared independently, as a rule, is used:
Water is like a base.
Salt — as in sodium ions and chloride ions, because their loss, because sweat is salty, leads to rapid fatigue and neuromuscular disorders.
Honey is not only a sweetener, but also a source of calcium, sodium, magnesium, iron, sulfur, iodine, chlorine, phosphorus, important trace elements (manganese, silicon, aluminum, boron, boron, chromium, copper, lithium, nickel, lead, tin, zinc, osmium), malic and oxalic acid, folic acid, vitamins of group B, E, K.
Citrus juice is often used instead of water in the base of isotonics . They, like a vitamin first-aid kit, saturate the blood with a complex of vitamins and minerals important for restoring the electrolyte balance — the entire B group, a good dose of vitamin C, and salts. For the same reason, you can also use berry juice - cranberries, viburnums, sea buckthorns, raspberries, currants.
You can also regain strength after training with the help of shakes - http://harchi.info/articles/sheyky-shcho-dopomozhut-vidnovyty-syly-pislya-bigu.
Fruit juice (apple, orange, etc. — fresh) — 300 ml.
Water - 200 ml.
A pinch of salt.
Mix all the ingredients in a 500 ml bottle. Such a drink will help regulate water-salt exchange and blood glucose levels during long training sessions. Lemonade with a pinch of salt also restores strength.
Ginger root - 1 pc.
Water - 1 l.
Orange juice - 3 pcs.
Honey - 2 tbsp.
A pinch of salt.
Grate the ginger root, add 500 ml of water , put on fire, bring to a boil and cook for 3-4 minutes. Let it cool down. Pour the other part of water , orange juice, add salt and honey and mix thoroughly.
Water - 500 ml.
Lemon juice - 2 pcs.
Honey - 3 tbsp.
Regidron — 1 bag.
A small trick is to use an ordinary pharmaceutical drug as part of the restorative isotonic , which is prescribed to restore and maintain the water-alkaline balance in case of poisoning, infectious diseases, as well as to prevent violations of blood pH and water-alkaline balance in case of increased sweating associated with heat or physical exertion. The main purpose of using Rehydron is to restore the acid-alkaline balance, disturbed due to the loss of electrolytes, which is also caused by increased sweating.
To prepare an isotonic , dissolve a bag of Regidron in a glass of water , add lemon juice, another part of water and honey, mix thoroughly.
Cranberries - 150 g.
Sugar - 80 g.
Salt - 1 tsp.
Water - 600 ml.
Wash fresh or frozen berries, put them in a saucepan and mash with a pestle. We squeeze out the juice using cheesecloth or by rubbing it through a fine sieve, pour it into a glass and set it aside. Cover the berry skins with water , boil and cook for 2 minutes. We turn off the fire and strain. Add sugar, salt, and pour out the squeezed juice.