The sun is shining, the days are getting longer, warmer temperatures are tempting us outside – and training is also being moved outside again.
In spring, parks, meadows and forests are once again filled with colorfully dressed people walking at a faster pace, with or without poles, chatting casually or doggedly battling against the heart rate monitor. You want to lose weight, get fitter, simply get moving. To make this a truly healthy affair, you should not only wear the right footwear, you should also take optimum care of your body so that it can withstand the stresses and strains of your leisure time.
Anyone in training needs fluids
The daily fluid requirement of an adult without physical exertion is approx. 2.5 liters. Of this, 1.5 to 2 liters should be consumed in the form of drinks, preferably water or mineral water, in small portions and well distributed throughout the day.
This value can rise quickly during physical exertion. The recommended total water intake corresponds to the daily energy requirement in kilocalories. If you have an energy requirement of approx. 2400 kcal while sitting, you should consume at least 2400 ml of fluid. However, if you go jogging for 10 km after work, for example, your energy requirement increases by around 600 kcal, so you should increase the amount you drink accordingly. Another factor to consider when determining the right amount to drink is the outside temperature. When it gets warmer in spring, we sweat more and therefore lose more fluid. These must be replaced with the appropriate drinks.
Drink at the right time
For shorter training sessions, it is sufficient to drink a glass of water just before starting training. So you are well hydrated for a run at a moderate pace of up to approx. 80 minutes. In competitive situations, more energy is expended and more fluid is lost. You should also top up on the go and give your body an extra portion of fluids and minerals. Approx. 200 ml every 20 minutes is recommended. It is important not to interrupt the movement sequence. Walking belts with holders for bottles or feeding bottles are provided for this purpose. The version with brackets for smaller bottles enables better weight distribution; if you prefer larger bottles, you have a center of gravity.
Thirst is always a bad advisor when it comes to drinking – if it is there, we are already slightly dehydrated. This is why you should drink before you get thirsty, especially during sport.
Drinking the right thing during training
There is no such thing as the most suitable sports drink for all requirements. However, mineral water is a good start. Calorie-free and containing minerals, it is a good thirst quencher for short-term, moderate exercise. If you increase the effort, on the other hand, you lose more sweat and with it vital minerals. These must be replaced. If you have been exercising for more than an hour, you should reach for a drink that provides minerals and glucose. Suitable drinks include apple juice spritzer in a ratio of one part juice to two parts mineral water or commercially available sports drinks. If you prefer something more traditional, you can also opt for a non-alcoholic wheat beer.
Well hydrated is half the workout – Sufficient fluids during training
If you start the running season again in spring, you should take your physical needs into account in order to achieve reliable training success. This includes sufficient fluid intake at the right time. Depending on the duration of your workout, the right drink is also important to compensate for mineral deficits caused by loss of sweat and thus prevent calf cramps and sore muscles. A homemade apple juice spritzer is just as effective as a sports drink, which often contains undesirable additives such as colorants or flavorings. With the right utensils and the right drink, you can get the spring off to a flying start.
