How to replenish water scientifically before and after exercise?

We sweat a lot during exercise, resulting in lack of water, so we feel thirsty. Some people keep drinking water because of thirst, which leads to abdominal distension, stomach pain and other discomfort; Some people are thirsty, but they dare not drink water for fear that they will feel uncomfortable. They will wait for 30 minutes after exercise, leading to dehydration and health hazards.

So, how to replenish water during exercise?

1. Make sure the timing of water replenishment is accurate.

Generally speaking, it is best to replenish water about 30 minutes before exercise. If you are thirsty during exercise, you can add a small amount of water. If you are doing ultra-high intensity training, in addition to supplementing water before training, it is best to supplement water after training.

2. Drinking water quality

Try not to drink all kinds of drinks, such as soda; Drink boiled water, or mung bean soup, or light salt water containing 1% salt. Timely supplement the sodium lost in the body due to excessive sweating.

3. Avoid drinking cold water.

Under normal circumstances, people's body temperature is around 37, and it can rise to around 39 after exercise. If you drink too cold water, it will strongly stimulate the gastrointestinal tract, causing gastrointestinal smooth muscle spasm and sudden contraction of blood vessels, leading to gastrointestinal dysfunction and indigestion.

4. The quantity of drinking water

When you sweat a lot during exercise, you need to drink a lot of water, but you can't drink enough at one time. You should drink it several times. Generally, the quantity of drinking water at one time should not exceed 200ml, and the interval between drinking water at two times should be at least 15min. In addition, drink water slowly, not too hard.

Tips

Experts believe that drinking a cup of coffee before exercise can not only enhance the endurance of exercise, but also help to lose weight.