If you drink too much, you may drink water into the trachea and lungs when you breathe deeply, which is very dangerous.
Interviewee: hlj wf- assistant level 2 1 1-3 19:23.
Drinking water during exercise should be based on the principle of small amount and multiple times. Ideally, exercise should be divided into pre-exercise, during exercise and after exercise. About 500cc should be added before exercise 15 ~ 30 minutes, 10 ~ 15 minutes, and as much as possible after exercise. However, if you add too much water before exercise, it may increase the weight of your stomach and make your abdomen feel uncomfortable during exercise. Therefore, if you drink less than 500cc, you can reduce the water slightly. It takes 20-30 minutes for water to enter the stomach and then be absorbed by the human body. Therefore, drinking a lot of water at a time will concentrate the drinking water in the stomach and can't really achieve the purpose of replenishing water.
Take a sip of water during exercise:
Exercise consumes a lot of water and needs to be replenished in time, but when drinking water, you should drink it bit by bit and drink a small amount of water many times. Because during exercise, most of human blood is in the body surface and muscle tissue, and the digestive system is in an "ischemic" state, so water is not easily absorbed. Drinking plenty of water will make your stomach swell, leading to weakness in your limbs, which will hinder your exercise.
When exercising, you need to drink a small amount of water, at least every 15 minutes, and drink a small amount of water to supplement the loss of water (unnecessary).
Not many times! Don't go too far
First, how to drink when exercising?
Ideally, exercise should be divided into pre-exercise, during exercise and after exercise. About 500cc should be added before exercise 15 ~ 30 minutes, 10 ~ 15 minutes, and as much as possible after exercise. However, if you add too much water before exercise, it may increase the weight of your stomach and make it uncomfortable during exercise. Therefore, if you can't drink 500cc, you can slightly reduce the amount of water.
Second, the principle of exercise hydration
There are three stages to replenish water: before exercise, during exercise and after exercise. Before exercise, add about 500cc of water, intermittently add 10 ~ 150 cc of water during exercise, and try to add water after exercise. Because it takes 20 to 30 minutes for water to enter the stomach and be absorbed by the human body, drinking a lot of water at a time will concentrate the drinking water in the stomach, but it can't really achieve the purpose of replenishing water.
As for the saying that drinking plenty of water before exercise may lead to "gastroptosis", you may worry too much; Supplementing more water than the load before exercise may indeed produce a feeling of fullness, which may affect the performance of exercise, but it will not cause gastroptosis.
3. Is sports drink really suitable for sports drinking?
When fitness becomes the habit of more and more people, the brand and flaunting function of sports drinks will become more and more dazzling. However, is sports drink really more suitable for athletes than boiled water? The key point of hydrating after exercise is not only the water intake, but also the body's water retention ability.
If you exercise within an hour, the electrolyte loss may not be enough to be replenished. At this time, drinking ordinary boiled water can achieve the purpose of quenching thirst and tonifying deficiency; However, when the duration of exercise exceeds 1 hour and the intensity is high, it is best to drink a proper amount of sports drinks or salted water as a supplement, and help the human body restore its balance by ingesting sodium and potassium components in the drinks.
Responder: Wing-title of generals in ancient times 17 1 1-3 2 1:24.
You should replenish the lost water in time during exercise, but you should take a sip when drinking water and drink a small amount of water many times. Because during exercise, most of human blood is in the body surface and muscle tissue, and the digestive system is in an "ischemic" state, so water is not easily absorbed. Drinking plenty of water will make your stomach swell, leading to weakness in your limbs, which will hinder your exercise.
You can drink water, but don't drink too much
If you are thirsty, add a little water.
If you want to lose weight, you must endure it. Don't drink water while exercising!
Supplement after exercise, so the weight loss effect is very good!
For moderate and small exercise intensity, according to the degree of sweating and thirst, replenish water at any time.
First of all, some people may have such concerns:
Drinking some water in the stomach during exercise will increase the burden on the stomach, so I am willing to drink water even if I am thirsty after exercise. This will bring two problems: first, when you are thirsty, your body is slightly short of water. At this time, drinking water can not relieve water shortage in time, and muscle strength has decreased due to mild water shortage; Second, drinking water after exercise often leads to drinking a lot of water at a time, which brings a great burden to the heart and is not conducive to recovery after exercise.
Second, the correct method recommended by experts is:
For moderate and small exercise intensity, according to the degree of sweating and thirst, replenish water at any time; For the exercise lasting more than 1 hour and with high temperature, 200-300ml of water should be replenished 15min before the exercise, and every15-20min during the exercise 100-200ml can only be replenished with warm water. If possible, you can drink sports drinks on the market.
Third, drink water skillfully during exercise and double fat burning.
If you want to lose weight through exercise, it will be good for your physical and mental health. You need to choose a sports drink to quench your thirst as your partner. Because it contains minerals and carbohydrates, it can be: quickly replenish water-a sports drink with a carbohydrate concentration of 6% can ensure the rapid transfer of liquid and its absorption by the body; Replenishing minerals quickly-electrolyte with the best proportion and concentration is helpful to replenish substances lost during sweating, relieve the thirst of the body from a deeper level, and keep the body in a good water state; Quickly replenish energy-carbohydrates can provide more energy for muscles during exercise and help overcome fatigue.
Drink even if you are not thirsty-it is easy to sweat a lot when the temperature is high, let alone when you exercise. Therefore, whether in peacetime, before exercise, during exercise or after exercise, we should "replenish water" at any time and in time. Quench thirst at the same time.
Experts suggest that exercise should be supplemented with water-drink it in advance: it is best to supplement 500ml sports drinks 2 hours before exercise, and in hot summer, 750ml- 1000ml sports drinks 2 hours before exercise to increase muscle glycogen and liver glycogen reserves and blood sugar sources in the body; During exercise, every 15-20 minutes, 150ml-250ml sports drink should be supplemented to supplement the blood sugar consumed by exercise, thus prolonging the exercise time and delaying the occurrence of fatigue; Drink water after exercise: continue to replenish water within 6- 12 hours after exercise.
The amount of hydration is based on the weight loss of the day. For every weight loss of 1 kg, at least 1.500 ml of sports drinks should be supplemented, which can accelerate the recovery of water, minerals and energy lost in the body, thus effectively quenching thirst.
The Beijing Olympic Games aroused people's enthusiasm for sports throughout the country.
In this regard, Chongqing nutrition and sports experts reminded that scientific and reasonable diet arrangements will make the exercise effect "twice the result with half the effort" before and after exercise, and the following aspects are worth noting.
First of all, eat a small amount of food before exercise. "It is very bad for human health to start exercising on an empty stomach and just after eating." Chongqing nutrition and sports experts said that eating a small amount of food half an hour before exercise can avoid digestive disorders caused by physical activity and enhance the exercise effect. If it is morning exercise, you must avoid indigestible food for breakfast, and it is best to eat a small amount of dairy products, cereals, fruits and drinks.
Secondly, we should replenish water in time during exercise. Chongqing nutrition and sports experts say that if the exercise time is less than 1 hour, drink 150 ml to 300 ml of water every15 minutes; If the exercise time is 1 to 3 hours, you should replenish sugar water to your body in time to avoid hypoglycemia. In addition, don't drink ice water during exercise, because drinking ice water during strenuous exercise will cause digestive system problems.
Finally, it is not advisable to eat acidic foods such as fish after exercise. Chongqing nutrition and sports experts said that after exercise, sugar, fat and protein in the body are decomposed in large quantities, resulting in acidic substances such as lactic acid and phosphoric acid, which will stimulate human tissues and organs and make people feel sore muscles and joints and mental fatigue. Fish and other foods are acidic foods. Eating these acidic foods after exercise will make body fluids more acidic, which is not conducive to the relief of muscle and joint pain and physical fatigue. Experts suggest that you should eat more alkaline foods such as fruits, vegetables and bean products after exercise to maintain the acid-base balance in the human body, thus eliminating exercise fatigue and keeping healthy.
Because exercise needs a lot of water, it is recommended to drink enough water 30 minutes before exercise and add a little water before exercise!
A little drink is just right.
Need to drink water, but don't drink too much.
1, before exercise
Hydrate water 150-200ml half an hour before exercise or 300ml 1 0 hour before exercise.
2. In operation
During moderate and low intensity exercise, replenish water 150-200ml every 20min. The total amount of water per hour is 500-600 ml. If it is in hot weather, the water supply per hour can reach 1 liter. When the exercise intensity is high, it is recommended to choose low-sugar sports drinks or fruit juice. During strenuous exercise, you should choose light salt water or salty drinks, supplement a lot of sodium lost by sweating, and keep the electrolyte balance in the body.
3. After exercise
At the end of the exercise, add 150-200ml of water. You can replenish a lot of water after half an hour.
To sum up, the principle of hydration exercise is "a small amount and many times". At the same time, we should also pay attention to choose water or sports drinks at room temperature as far as possible, and do not choose iced ones to prevent excessive stimulation of the stomach, promote severe contraction of blood vessels and affect the health of the stomach.
Early in the morning, before breakfast is the best time for yoga exercise. You can also practice in the evening or at other times, but practice on an empty stomach or after complete digestion. Generally speaking, it is three to four hours after meals, and you can practice after drinking liquid food or drinks for half an hour.
So don't drink water!
You can drink water when you exercise. Generally, the water in 10 ~ 15 minutes should be supplemented intermittently.
There are three stages to replenish water: before exercise, during exercise and after exercise. Before exercise, add about 500cc of water, intermittently add 10 ~ 150 cc of water during exercise, and try to add water after exercise. Because it takes 20 to 30 minutes for water to enter the stomach and be absorbed by the human body, drinking a lot of water at a time will concentrate the drinking water in the stomach, but it can't really achieve the purpose of replenishing water.
As for the saying that drinking plenty of water before exercise may lead to "gastroptosis", you may worry too much; Supplementing more water than the load before exercise may indeed produce a feeling of fullness, which may affect the performance of exercise, but it will not cause gastroptosis.
Is sports drink really suitable for sports drinking?
When fitness becomes the habit of more and more people, the brand and flaunting function of sports drinks will become more and more dazzling. However, is sports drink really more suitable for athletes than boiled water? The key point of hydrating after exercise is not only the water intake, but also the body's water retention ability.
Professor Xu also said, "Because the body will lose electrolytes such as sodium and potassium after exercise, it is in an unbalanced state. At this time, the water supplemented by drinking water will often be directly excreted, but it cannot be well preserved in the body for use by the body. " Due to the loss of electrolyte, the pressure of human body is unbalanced. At this time, in addition to supplementing water, it is also necessary to supplement appropriate electrolytes to help the pressure in the human body restore balance and keep the absorbed water in the body for human use.
If you exercise within an hour, the electrolyte loss may not be enough to be replenished. At this time, drinking ordinary boiled water can achieve the purpose of quenching thirst and tonifying deficiency; However, when the duration of exercise exceeds 1 hour and the intensity is high, it is best to drink a proper amount of sports drinks or salted water as a supplement, and help the human body restore its balance by ingesting sodium and potassium components in the drinks.
How to drink while exercising?
Ideally, exercise should be divided into pre-exercise, during exercise and after exercise. About 500cc should be added before exercise 15 ~ 30 minutes, 10 ~ 15 minutes, and as much as possible after exercise. However, if you add too much water before exercise, it may increase the weight of your stomach and make it uncomfortable during exercise. Therefore, if you can't drink 500cc, you can slightly reduce the amount of water.
You can drink water if you feel thirsty during exercise.
Intermittently replenish 100 ~ 15 minutes of water during exercise.
During moderate and low intensity exercise, replenish water 150-200ml every 20min. The total amount of water per hour is 500-600 ml. If it is in hot weather, the water supply per hour can reach 1 liter. When the exercise intensity is high, it is recommended to choose low-sugar sports drinks or fruit juice.
During strenuous exercise, you should choose light salt water or salty drinks, supplement a lot of sodium lost by sweating, and keep the electrolyte balance in the body.
It should be noted that when drinking water, you should take a sip and use a small amount of water. Because during exercise, most of human blood is in the body surface and muscle tissue, and the digestive system is in an "ischemic" state, so water is not easily absorbed. Drinking plenty of water will make your stomach swell, leading to weakness in your limbs, which will hinder your exercise.
I hope you pay attention to your health!
Take a sip of water during exercise:
Exercise consumes a lot of water and needs to be replenished in time, but when drinking water, you should drink it bit by bit and drink a small amount of water many times. Drinking some water in the stomach during exercise will increase the burden on the stomach, so I am willing to drink water even if I am thirsty after exercise. This will bring two problems: first, when you are thirsty, your body is slightly short of water. At this time, drinking water can not relieve water shortage in time, and muscle strength has decreased due to mild water shortage; Second, drinking water after exercise often leads to drinking a lot of water at a time, which brings a great burden to the heart and is not conducive to recovery after exercise. Because during exercise, most of human blood is on the body surface and muscle tissue, and the digestive system is in an "ischemic" state, so water is not easily absorbed.
Exercise can get rid of some sweat and lose some weight, but it should be noted that the water and electrolyte of the body are quietly lost at this time.
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. Don't drink too much water. The correct speed of drinking water should be sipping slowly, so that the body can achieve good absorption effect.
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.
skill
As we all know, people can't live without water, so can healthy running. This is because sweating during exercise causes the body to lose a lot of body fluids, so we must pay attention to hydrating before and after exercise and during exercise. However, in daily life, people usually have several misunderstandings on the issue of replenishing water. Myth 1: Hydrate only when you are thirsty.
When the human body feels thirsty, the water loss has reached 3% of the body weight, that is, the body is in a state of mild dehydration. Therefore, hydration should be active.
Myth 2: Drink enough at once.
A large amount of hydration in a short time will cause nausea and discomfort, and increase urination, thus affecting the body's exercise ability. Replenishing water should follow the principle of small amount and multiple times.
Myth 3: only add pure water.
During exercise, the human body will lose a lot of electrolyte with the loss of water. If only pure water is added, the electrolyte disorder in the body will be further aggravated Therefore, in the process of exercise, we should pay attention to supplement water and electrolytes such as sodium, potassium and sugar at the same time.
Drink 100 ~ 200ml water15 ~ 30min before exercise. Drink a small amount of water at least every 15 minutes during exercise, and drink a small amount of water to supplement the loss of water (unnecessary). Replenish water in time after exercise, no more than 200ML.
Exercise hydration-drink in advance: it is best to supplement 500ml sports drinks 2 hours before exercise, and 750ml- 1000ml sports drinks 2 hours before exercise in hot summer to increase muscle glycogen and glycogen reserves and blood sugar sources in the body; During exercise, every 15-20 minutes, 150ml-250ml sports drink should be supplemented to supplement the blood sugar consumed by exercise, thus prolonging the exercise time and delaying the occurrence of fatigue; Drink water after exercise: continue to replenish water within 6- 12 hours after exercise.
The amount of hydration is based on the weight loss of the day. For every weight loss of 65,438+0 kg, at least 65,438+500 ml of sports drinks should be supplemented, which can accelerate the recovery of water, minerals and energy lost in the body, thus effectively quenching thirst.
Of course, we need to replenish water. Just a little.
Drink water, but drink less and more.
During exercise, every 15-20 minutes, 150ml-250ml sports drink should be supplemented to supplement the blood sugar consumed by exercise, thus prolonging the exercise time and delaying the occurrence of fatigue.