How to drink water healthily during exercise? Without warm-up exercise, you may strain your muscles. In our daily exercise, regular exercise is beneficial to enhance our cardiopulmonary function. It is said that life lies in exercise. Now share the skills of how to drink water healthily during exercise.
How to drink water healthily during exercise 1 The main electrolytes in sweat are sodium ions and chloride ions, and a small amount of potassium and calcium. Under long-term exercise, the lost sweat contains the most sodium, and the loss of sodium ions and chloride ions can not adjust the physiological changes such as body fluids and temperature in time. At this time, supplementing water may not be enough to cope with the loss of electrolyte. Blindly drinking too much boiled water will dilute the electrolyte in the blood, leading to hyponatremia. Sports drinks can not only replenish water, but also contain sodium, potassium, chlorine plasma and glucose, and can also replenish lost electrolytes.
Remember to rest every 15 minutes to half an hour after exercise to replenish water. Once you are seriously short of water, feel muscle weakness, nausea and vomiting, you can add half a teaspoon of salt to your drinking water to supplement the lost salt.
The temperature of drinking water should be close to room temperature. Drinking cold boiled water after strenuous exercise can easily stimulate the respiratory and digestive systems and affect the expansion of the body; Overheated water can easily burn the mouth and esophagus, which will slow down the absorption of the stomach.
Commercial sports drink contains glucose, electrolyte and water, so it can also be used as a substitute for drinking water, but it is not suitable for excessive drinking; When you don't exercise, you'd better drink less. Fruits with high water content, such as watermelons and pears, are also good supplementary sources of water.
In fact, for a small part of sweating loss, the electrolyte stored in the body will be automatically released into the blood to keep the electrolyte in the blood constant, so it is only necessary to replenish water after a short period of exercise or sweating. In addition to sports drinks containing electrolytes, ordinary fruits and juices are also foods with high sugar content, which is also very helpful for the body to recover and maintain electrolyte levels after exercise, and can also make you not insist on sports drinks after sweating.
How to drink water healthily during exercise II. Can I drink water during exercise?
You can properly replenish water during exercise.
During exercise, you must pay attention to properly replenish water. Never think that you can drink as much water as you want during exercise, otherwise your body will be overwhelmed. Sweating a lot during exercise and not replenishing water in time will affect your health. Drink some light salt water during exercise, because the light salt water can replenish the lost ions in time and prevent the occurrence of discomfort such as hyponatremia. The water temperature should be controlled at 15℃ to 22℃. Be sure to sip it, don't drink it all for fun.
Drink water at any time during exercise to supplement consumption. According to the degree of sweating, drink it once every 10-20 minutes, and each time is about 150-300 ml (two gulps are almost 150ml). Drinking water in this way is a kind of slow tonic, the internal environment is relatively stable, the blood volume will not change much, and it will not increase the burden on the heart and gastrointestinal tract.
When we watch a tennis match or a football match, it is not difficult to find that athletes will definitely go to the rest area for a drink or eat one or two bananas for energy. Every time athletes replenish water, it won't be a whole bottle of water, but two or three mouthfuls will be enough. When you exercise, you should pay attention to hydrating every 5 minutes to 10 minutes according to the intensity of exercise, and the amount of hydrating each time is generally 100~200ml. It is forbidden to replenish too much water every time, and it is not in favor of too high frequency of replenishment.
What kind of water is good boiled water to drink after exercise?
What to drink after exercise? Boiled water is the simplest. During exercise, water is lost. Therefore, replenishing water is the most important thing after exercise, and other lost ingredients can be replenished after meals.
Alkaline beverage
During strenuous activity, the heat in the body increases, and sweating is the main way to dissipate heat. After sweating a lot, you need to replenish water in time, otherwise it will not only lead to fatigue and thermoregulation disorder, but also lead to the accumulation of acid metabolites, which will lead to fatigue and decreased exercise ability. Therefore, the drinks suitable for sports are alkaline drinks with sugar content below 5% and inorganic salts such as potassium, sodium, calcium and magnesium.
vegetable juice
Vegetable juice contains a lot of nutrients needed by human body, and the calorie of vegetable juice is low. Drinking vegetable juice after exercise can not only replenish water and other nutrients for the human body in time, but also help detoxify and digest, which is conducive to weight loss.
Precautions for exercise and drinking water Try not to drink all kinds of drinks.
Like soda. Drink boiled water, or mung bean soup, or 1% light salt water. In order to clear away heat and relieve summer heat, timely replenish sodium lost in the body due to a lot of sweating.
Do not drink cold water.
Because people's body temperature is usually around 37 degrees, it can rise to around 39 degrees 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.
volume of 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.
Slow down and don't push too hard.
To sum up, when exercising, you should not pump too much or too little water, so you should grasp the right time to replenish it.
The general principle of scientific drinking water is: drink a small amount of water many times at any time, and don't wait until you feel thirsty. When the weather is hot and you sweat a lot, you should increase your drinking water by 300-500ml. When exercising, you should slowly replenish the water your body needs three times before, during and after exercise. The most taboo is: drink a lot of water at a time after being hot and thirsty!