How to drink water before, during and after holiday exercise?

How to drink water before, during and after exercise

It is easier to lose electrolytes in summer fitness.

100 ml of sweat contains 98~99% moisture, which is about 300 ml.

Mg sodium chloride, 1~2% urea, lactic acid and fatty acid.

Wait a minute.

Exercise in summer and sweat a lot, not only will our bodies not lose weight.

Water also loses a lot of electrolyte with sweat. guide

Causes thirst and fatigue, and even dizziness and nausea in severe cases.

Heart, spasm, even shock.

0> Water imbalance: thirst, prostration 60

When sweating a lot, the main loss is water and sodium chloride. moisture

Excessive loss will lead to thirst and dehydration, if not replenished in time.

Moisture may cause dizziness, blurred vision and other prostration.

Shape.

& gt electrolyte imbalance: fixture 60

If potassium, sodium and other electrolytes are insufficient, it is easy to cause convulsions and cramps.

Even serious consequences such as shock. Because these electrolytes will produce

A certain osmotic pressure helps water to stay in blood vessels and make the body

Replenish water faster.

It is easier to lose electrolytes in summer fitness.

& gt Energy imbalance: dizziness and fatigue 6

In the case of high intensity and long duration of exercise, the body will disappear.

Consume more energy. If blood sugar and glycogen are consumed too much, it will not work.

Lack of timely energy supply can cause fatigue, fatigue, dizziness and other symptoms. because

This is also an important link to replenish energy in time.

How to drink water before exercise

Proper hydration before exercise can improve the body's heat regulation ability and reduce health.

The low heart rate during exercise gives the kidneys enough time to metabolize and balance body fluids.

And the osmotic pressure is adjusted to the optimal state so as to have enough time to remove the excess water.

Excretion in the body It can not only prevent the body from collapsing due to excessive water shortage, but also protect the body.

Prove that the body is in the best state of exercise. Many people often ignore water before exercising.

In addition, there is even a wrong view that drinking water before exercise will lead to

Stomach cramp. In fact, you should drink a small amount of water an hour before running. When you feel it

When you feel thirsty, your body has lost 3% of its weight by sweating, so you feel

It takes 48 hours to replenish the lost amount when you are thirsty.

Drink 500~700 ml of boiled water 2 hours before exercise. If it's hot,

The consumption is large, so the frequency of water replenishment can be increased appropriately.

How to drink water during exercise

Sweat a lot during exercise, lose a lot of water, and improper hydration will be affected.

Healthy. We can drink some light salt water in moderation, because it can be replenished in time.

The lost ions can prevent the occurrence of uncomfortable reactions such as hyponatremia. The water temperature should not be too high.

Or too low, to prevent stomach cramps, sip and avoid drinking it all at once.

Go ahead. You can pay attention to the gap between games, and every time athletes replenish water and drink water.

Two or three bites is enough.

During exercise, replenish water every 15~20 minutes, and drink 100~200 every time.

Ml water, high-intensity exercise at high temperature, and large fluid replacement per hour.

Within 300 ml, it is forbidden to replenish too much water every time and too many times.

If you exercise for more than 60 minutes, or do high-confrontation exercise, you can drink it.

Sports drinks. Strenuous exercise lead to that loss of a large amount of electrolyte with sweat,

Water, sugar and electrolyte should be supplemented together.

How to drink water after exercise

I often feel thirsty after exercise, especially after strenuous exercise.

More obvious. But you can't drink water immediately after strenuous exercise, and your body disappears after strenuous exercise.

Consumption is large, and the functions of various parts of the body are at a low level. At this time, if

Drinking a lot of water will inevitably overload the heart. Never drink cold drinks.

Mineral water and ice water will strongly stimulate the gastrointestinal tract and cause gastrointestinal smooth muscle spasm.

The sudden contraction of blood vessels causes gastrointestinal dysfunction and indigestion. moisture

Tonic supplements should not be too strong. A lot of binge drinking can solve temporary thirst, but it will aggravate it.

Coupled with urination and sweating, it will further lose electrolytes in the body and raise the heart and blood pressure.

Kidney burden.

Don't drink water immediately after exercise, and the amount should be controlled at 300ml at a time.

Drink more and replenish electrolytes and energy properly until you rest.

After a while, increase the amount of drinking water.

How to use sports drinks correctly

Sports drinks contain vitamin B 1, vitamin B2 and nicotinic acid, which is helpful for energy metabolism.

And electrolytes such as potassium and sodium, and taurine for improving motor function.

Caffeine, inositol and other ingredients. Sports drinks are based on physical consumption during exercise.

Can supplement nutrition lost in exercise in a targeted way,

Plays the role of maintaining and improving sports ability and accelerating fatigue elimination after exercise,

But not everyone is suitable, and it is necessary to master the correct supplementary methods.

Patients with hypertension and diabetes should not drink it.

Patients with hypertension must limit their sodium intake, and sports drinks contain high sodium.

Patients with blood pressure will inevitably have an increase in blood pressure after drinking. Patients with hypertension do not take exercise.

Selective drinking of sports drinks is easy to induce stroke.

In addition, sports drinks are rich in fiber glucose, which can cause

Short-term hyperglycemia, diabetic patients have weak ability to control hyperglycemia,

Drink less or not.

People with poor heart and kidney function should not drink it.

It is necessary if the human body will not lose too much electrolyte and intake too much electrolyte.

They should be excreted through water. When the renal function is abnormal, it will enlarge the kidney.

The burden of dirty, easy to cause retention of sodium and other components, causing edema, excessive.

Sodium also increases the load on the heart. Besides, children under 2 years old are not.

It is advisable to drink sports drinks.

Not suitable for people who have exercised before and those who have exercised less.

For the general population, without exercise or less exercise, there is no

A large amount of electrolyte is lost. At this time, if you drink a lot of sports drinks, you can

Symptoms such as diarrhea and electrolyte disorder will occur. Therefore, those who exercise less before exercise

People should not drink sports drinks, let alone treat sports drinks as ordinary drinks.

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