Fitness people will soon feel inadequate because of dehydration, which will inevitably lead to the decline of physiological function and sports ability. Therefore, it is very important to replenish water scientifically during exercise.
Take tennis which consumes a lot of energy as an example. Scientific water supply does not start when the fans walk into the tennis court, but from the night before practice or competition. It is necessary to maintain a balanced diet and nutrition in order to achieve the feeling of not being thirsty or bloating.
Two hours before the start of the exercise, in order to maintain a good competitive state, experts suggest that enthusiasts supplement 500 ml of boiling water several times at this time to facilitate the body's absorption and digestion.
During the exercise, fans also need to add white water and sports drinks, or light salt water several times. When replenishing body water, don't gulp water, and keep the water temperature at 15 to 20 degrees Celsius. Don't drink water below 8 degrees Celsius, which can easily lead to stomach cramps.
Athletes who sweat a lot after exercise need to supplement electrolytes containing sodium, potassium, magnesium, calcium and phosphorus while drinking water. It is suggested that fans drink mineral spring drinks, in principle, several times to restore the balance of water and electrolyte in athletes and restore their health.
Extended data:
Precautions for drinking water after exercise:
1, you should try not to drink all kinds of drinks, such as 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.
2. Avoid taking water that is too cold. 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.
3. Water consumption. 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.
4. Drink water slowly, not 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.
People's Network-a small amount of light salt water for many times-learn to replenish water during exercise