In the process of exercise, following the principle of small amount and multiple times, about 150-200ml of sports drinks can be supplemented every 15-20min, and the total amount of water supplemented should not exceed 700ml per hour.
In the process of exercise, human body fat is burning, and water in the body is excreted through sweating. If you sweat a lot during exercise and replenish water in time, it is likely to lead to dehydration, so it is very important to replenish water after exercise.
If the amount of exercise and sweating is not large, it is usually enough to supplement pure water, such as boiled water or light tea. But if it is a large amount of exercise or after a long period of exercise, you need to pay attention. Although drinking boiled water can temporarily quench thirst, it may reduce plasma osmotic pressure, increase urine output and delay the body's rehydration process. Therefore, it is suggested that sports drinks containing electrolytes and sugar are more suitable after strenuous exercise.
Extended data
Precautions for drinking water after exercise
Drink water after exercise to see the situation. First of all, if you exercise regularly, with little exercise and less sweating, it is ineffective to drink water immediately after exercise and replenish water properly. However, if you exercise a lot and sweat a lot, you'd better relax for a while, and you'd better wait until your pulse drops below 100 beats/minute before drinking water.
Because when people are doing strenuous exercise, the motor nerves are still in a state of high excitement, which will inhibit gastrointestinal function at this time; Moreover, after exercise, the blood will spread to the whole body or limbs, leaving less blood in the stomach. At this time, if you add a lot of water, it will burden the stomach. Therefore, after intensive exercise, it is best to have a rest before drinking water.
People's Network-Can I drink water immediately after exercise? How to effectively replenish water during the whole exercise?