During your workout it is necessary to drink water that contains salt and sugar but you shouldn’t eat at the same time. Water with such content, as the researches from the Medical College of Georgia proved, helps tennis players lower body temperatures which prevents them from fatigue. When it is hot you lose more than 80 percent of the energy that fuels your muscles. During your workout your heart has to cool your body and enrich it with blood that contains oxygen in other case you temperature rises.
You do not have to take sports drinks to protect yourself from high body temperature. You should take sport drinks that contain salt for your energy. You can also substitute it by eating any salted food with water or any other drink.
For the last 40 years, sports medicine experts advise the athletes to drink water very often especially when they train more than an hour. On July 26, 2005, sports medicine experts issued a warning to all athletes from the First International Exercise-Associated Hyponatremia Consensus Development Conference. If you drink too much water your blood volume enlarges and it attenuates blood salt levels. This levels become very low but at the same time brain salt levels are in norm. So the water moves from the bloodstream right into the brain, which leads to brain swelling. Also it may cause headache, nausea, and blurred vision. You should make a blood test to determine your salt level.
If this condition lasts more than 4 hours you should suppose hyponatremia and go to the hospital.
 How much water is it necessary to drink?
You don’t need to feel thirst during your workout to allow yourself to drink. Dehydration makes you feel tired . Blood contains more salt than sweat, that’s why you lose more water than salt when you sweat. The blood increases salt levels.
Certain cells in your brain called osmoreceptors control the thirst. You can feel thirst when your blood salt levels will significantly increase. The necessary amount of water suggested by The American College of Sports Medicine must be 1200cc (5 cups, 2.5 pints, a little over 1 quart, or 2 average size water bottles) per hour. But if you train a lot you should drink much more. If you don’t get too tired during your exercise and train according to your calisthenics level you won’t have problems with the amount of water to drink. But on the other hand, if you feel too exhausted doing your exercises or if you are in a bad shape, you should limit the amount of fluid you drink. You should take less than two large water bottles per hour. If your workout lasts more than an hour, you should enrich your organism with salt by taking salted sports drinks or salted foods.
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