Exercise is usually associated with loss of fluid. Sweating indicates that we have worked hard, but more than that a warning sign of possible dehydration. Dehydration leads to loss of activity, general weakness, fatigue and in some cases injury. To avoid potential problems loss of fluid to fill with water or isotonic drinks.

[sc name="article ad"]Isotonic drinks quickly restore supplies of body fluids lost during sweating during exercise. They are a source of carbohydrates, energy return, and contain little sodium in the form of common salt, which improves fluid absorption by the body.
If you weigh 70 kg and train 1 hour a day losing to the then 1 kg of weight you should drink at least 1.5 liters of water or an isotonic drink to compensate for the loss of fluid.

Carbohydrates and energy

Carbohydrates give energy. In the process of digestion they turn into glucose which is absorbed and used by the body. Not all carbohydrates are absorbed equally fast. To determine which products are most quickly give your body the energy necessary to consider their glycemic index, which measures the rate of conversion of carbohydrates into glucose and absorbed by the body.

The higher the glycemic index of the product the faster absorption by the body. Products with high sugar content have a high glycemic index: honey, biscuits, chocolate, dried fruits, candies and jam. Food cooked in such a way that the fiber in it broke up easily digestible form, for example, baked potatoes, crackers, cereals, rice cakes and white bread, also quickly give the energy body. Fruits have a moderate glycemic index, but perfectly and without harm to health provide energy.

Foods with high glycemic index enables rapid conversion of carbohydrates into glucose very quickly absorbed into the blood. It is an ideal energy source for athletes, and they often during training eat candy and drink beverages with glucose.

For those who lead a sedentary lifestyle, a large amount of food with high glycemic index in the form of semi-finished products and sweets – a disaster: the energy obtained is unable to be processed and blood sugar rises too quickly and fell too sharply, causing weight gain and other problems, including the risk of diabetes and heart disease.

So, how much energy you expend depends on the intensity of exercise. Ask your doctor or fitness instructor, how active should be your sport. It can also be determined by measuring your pulse.