Start drinking water one hour before strenuous exercise at high temperature. The amount of water is about 400~600 ml, and you should drink it several times. Drinking too much at a time is easy to cause bloating.
When exercising, the lack of water in the body first affects the state of exercise. Sweating makes water lose and takes away minerals, such as potassium, sodium and calcium. , leading to reduced muscle tension-muscles are obviously relaxed, which means you will feel tired and weak and don't want to move at all.
Secondly, it affects health. For athletes over 50 years old, drinking water is particularly important. According to the exercise test, if we persist in exercising for about an hour, the viscosity of our blood will increase several times than usual due to the loss of water, and the risk of cardiovascular and cerebrovascular accidents will also increase significantly.
In the process of exercise, you should also enter the water. A few times, about every 15~30 minutes 100~200 ml.
Drink water after running, and your physical fitness will recover faster.
Drink plenty of water after exercise to keep the balance of body fluids.
Muscle soreness after exercise is caused by lactic acid accumulation, so it is best to drink plenty of water when lying there to rest. All the energy metabolism and chemical reactions in our body, even the transportation of waste, are completed through the circulation of water in the body. If the amount of water in the body can return to normal (or close to normal) as soon as possible, lactic acid will be taken away faster, the chance of muscle soreness will be reduced, and the recovery of the body will be accelerated.
If you wait for a rest before hydrating, it means that the recovery time of your body will be delayed.
There is an accurate way to help you measure the best hydration: you can try to measure your weight before and after running. This weight difference is the water consumed by the body. Within 3 hours of exercise, the total amount of water should be able to restore your weight before running, which is most beneficial to take away the waste generated by your body during exercise.
Need to remind everyone that you can't feel sweating when swimming in the water, but your body is losing water, so you should also use the above principles to replenish water.