Water is the most important part of the human body, and it is also the main material composition of the human body. It is said that women are all made of water, and so are men? Have you ever had a very corny love story before? Do you like drinking water? I like it! Then you like me 70%. ? Although the love story of this soil is so said, it is also well-founded. His source is that there is 70% water in human body, and the water content is related to human metabolism. For fitness people, the demand for water is greater.

How much water should fitness enthusiasts drink every day?

For people who love fitness, because they sweat a lot and their metabolism is particularly fast, it is reasonable to determine the amount of drinking water according to the energy consumed in their daily diet, and each calorie will consume 1ml of water. It's okay when the weather is cold, and the heat consumption is not too much, but it needs more when the weather is hot. Different individuals have different needs for water. You can also evaluate your water consumption according to the color change of your urine. Normal urine color is colorless and yellowish. If it is dark yellow, it is necessary to increase the amount of drinking water. The principle is that if the body lacks water, the kidneys will compress urine to reduce water excretion, so the burden on the kidneys will increase without water. Therefore, men and women have different needs for water, and so do the elderly and children. In fact, everyone's demand for water is different.

Water supplement method during exercise

Exercise loses a lot of water through sweating, which will cause human fatigue, so drink water properly to replenish water during exercise. However, if excessive exercise and sweating make you want to gulp water, your body will be overwhelmed, become weak, and even lead to fatigue and cramps in severe cases.

There is also a lot of electrolyte loss, especially sodium, so sweat is salty, so it is a good choice to supplement sugar and salt water after exercise. Replenishing water also requires continuous intermittent replenishment, rather than waiting until you are very thirsty to drink water. In fact, it was already in a state of mild dehydration, and it was necessary to replenish water several times.

How to choose water for sports?

In fact, energy during exercise is mainly supplied by carbohydrates in the body, so it doesn't mean that people who exercise must never touch sugar, and even some people give up sugar, but in fact, in the process of training, sugar should be supplemented appropriately. Sugar water is a good choice. Permeability is a very important index. Permeability refers to the flow of water from low concentration to high concentration. For example, after drinking cola, you need to absorb water from the cells first, which will lead to dehydration and thirst.

Therefore, isotonic drinks should be used to replenish water during exercise. What kind of drinks are isotonic drinks and hypotonic drinks?

When buying drinks, we should first observe the nutrition label on the package to determine the sugar content and salt content. According to the ratio of 2 to 3 grams of salt and 20 grams of sugar per 500 ml of water, the permeability of this ratio is close to our body fluids, which can replenish water well and prevent excessive fatigue.

There are three principles of rehydration during exercise: initiative, small amount and multiple times, and maintaining water-salt balance. Remember not to take strong tea, coffee, alcohol and other drinks containing diuretic ingredients, so as not to cause diuretic effect. Correct drinking methods not only help to improve sports performance, but also accelerate physical recovery after exercise. I hope this article is helpful to you.

Replenish water during exercise. Without a good cup, it is absolutely impossible!