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Drink plenty of water like athletes
Drink plenty of water like athletes

With perspiration, the body loses a lot of minerals. Intake of plenty of liquid will maintain your energy throughout the day.

If asked what drinks he/she consumes the most, any athlete’s answer would most probably be water. Everyone involved in sports, i.e. spending a lot of energy, considers intake of plenty of water a priority. This demand increases even more during summer months. Because in the heat, the body perspires more than usual and the normal rate of losing 2.5 liters of water per day may rise up to 3-4 times. With perspiration, the body loses a lot of valuable minerals. If this loss is not compensated by drinking a lot of liquid, it can cause lack of concentration, fatigue, muscle cramps or nausea.

When should I consume liquids?
The timing is very important. Because depending on that, you can increase or decrease your energy…

How much should I consume?
*1.5 – 2 liters per day will meet your demands under normal conditions.
*2.5-3 liters per day are required for those who regularly work out or practice sports.
*3-4 liters per day are required for those training at least 2 hours per day.

Before training our workout:
”Fill the tank” and consume at least half a liter of liquids half an hour before starting.

During training our workout:
Persons remaining active for more than one hour should make a pause from time to time to drink water (or another liquid). Experts recommend a quantity of 0.5 – 1 liter to be consumed portion by portion and not all at once. If the duration of the activity does not exceed one hour, it could also be OK to drink the water or another liquid at the end.

After training or workout:
For active persons, it should be a rule to never drop down the water bottle from their hands. The body especially needs to recover the liquid it has lost after a sports activity. At least 1 liter of water/liquid should be consumed in small portions.

Points that need your attention
Please be careful about what you are drinking. Unfortunately, not every liquid that satisfies your taste is healthy.

Drinks that are cold as ice will disturb the stomach and intestines and decrease your energy.

Drinks that contain caffeine, sugar or alcohol should be abstained from during athletic activity because they increase thirst.

Juices cannot satisfy thirst because they stay in the stomach for a longer time.

Milk or dairy drinks are also not recommended for consumption during athletic activity because they make protein and fat digestion harder.

Favorite drinks for energy

* The best solution for thirst is certainly water. However, when selecting the water you are about to drink, pay attention to its content of magnesium, calcium, potassium and sodium specified on the bottle.

* A mix of apple juice and soda is a refreshing and delicious drink boosting energy that contains a lot of vitamins. The best ratio for the apple juice / soda mix is 1:3, i.e. a smaller quantity of apple juice and more soda. The apple juice in this mix can be substituted by orange juice or a multi-vitamin mix of juices.

* Cold fruity or herbal teas is a different alternative. You can especially use sugar or honey to sweeten them. Prepare your green tea with honey before starting training or working out and leave to cool down to later enjoy it.

* Ready athletic drinks are generally preferred by athletes. Such drinks contain plenty of vitamins and minerals. However, such drinks are recommended for consumption when training or working our for a long period, no less than 3 hours.

* Ayran, one of the most popular and indispensable drinks in our county, is a delicious alternative. It has a low caloric value and contains plenty of potassium and calcium. Moreover, its creamy viscosity helps satisfy thirst and refreshes.