"In fact, it is very learned to replenish water before and after exercise and during exercise. Proper drinking helps to maintain the balance of body fluids and ensure the health and safety of fitness people. " Fang Zilong, a researcher at the Sports Nutrition Research Center of the Institute of Sports Medicine of the State Sports General Administration, once said. The American College of Sports Medicine, the authoritative organization in the field of sports medicine in the world, summarizes the principle of sports hydration as follows: See more →
1. Drink about 500ml of boiled water 2 hours before exercise. "This is because supplementing water before exercise can improve the body's thermal regulation ability and reduce the heart rate during exercise. Replenishing water 2 hours in advance can give the kidneys enough time for metabolism, adjust the balance between body fluids and osmotic pressure to the best state, and have enough time to discharge excess water from the body.
2. During exercise, if the time exceeds 1 hour, drink some light salt, add 0.11-0/5g of salt to each liter of water, and control the water temperature at 15-22 degrees Celsius. Sweat a lot during exercise, and liquid sweat contains many ionic components. At this time, drinking boiled water without any ion content will not have a supplementary effect. However, light salt water can replenish lost ions in time to prevent discomfort such as hyponatremia.
Third, drink electrolyte drinks after exercise, that is, drinks containing minerals such as sodium, potassium, chlorine, magnesium, calcium and phosphorus. Or you can add some sugar to the boiling water at the ratio of 1: 15. "Adding sugar to water is to maintain a certain blood sugar concentration, delay the occurrence of fatigue, and thus ensure the health of bodybuilders.
Three bogeys:
1, drink slowly, not too hard, just hold your breath and drink bit by bit. After a lot of exercise, we often feel thirsty and want to drink enough at one breath. This will do great harm to the stomach and heart and increase their workload.
2. Pay attention to the temperature of drinking water. Drinking too cold water will strongly stimulate the gastrointestinal tract, which will easily lead to gastrointestinal dysfunction and severe indigestion. Especially in the hot summer, many people like to drink ice water after exercise, but they don't know that it is very harmful to their health.
3. Don't drink raw water. Many people like to drink raw water at the tap after exercise to quench their thirst. But raw water is not only cold but also unsanitary, and it is easy to have diarrhea when you drink too much. It makes people feel uncomfortable, and it can also cause a stomachache.