However, when you sweat during exercise, you must pay attention to replenish water in time. When you feel thirsty, you are actually dehydrated by 3%. 3% muscle dehydration means that your muscle contractility decreases by 65,438+00%, contraction speed decreases by 8%, and sports performance decreases by 65,438+00-65,438+05%. Therefore, when you feel thirsty during exercise, you must not drink water. The American Sports Medical Association suggests that 250-500ml sports drinks should be supplemented 2 hours before exercise and 15min before exercise 150-250ml before exercise, which can increase the nutritional reserve and improve the exercise ability. To replenish water during exercise, it should be replenished every 15-20 minutes 120-240 ml according to the principle of small amount and multiple times. After exercise, the amount of rehydration should be determined according to the weight loss.
Generally speaking, the exercise time is within 1 hour, and you don't sweat much. You can only add boiled water, otherwise you must add sports drinks. Nowadays, sports drinks on the market, such as Pulse, are more suitable for drinking during exercise. The sugar content of sports drinks is appropriate (6%-8%), with oligosaccharides as the main component. At the same concentration, the osmotic pressure is low and it is easy to be absorbed by cells. In addition, inorganic ions such as sodium, potassium and chlorine can quickly replenish a large number of sodium and potassium ions lost during sweating, help absorb water and sugar, and prevent muscle spasms, physical weakness and decreased athletic ability.
However, it should be noted that some drinks are sports drinks and some are vitamin drinks (I remember vitamin supplements), and the mineral content is very low, so we should pay attention to identification.