What kind of water do you drink for fitness?
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.
Second, when exercising, if the time exceeds 1 hour, drink some light salt water, and add 0. 1 1 per liter of water. 0. 15g salt, with the water temperature controlled at 15? 22 degrees Celsius.
Sweat a lot during exercise, and 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.
When you go to exercise, you'd better take a thermos cup and flush light salt water in proportion. Even if you don't feel thirsty, it's best to drink one or two cups every 20 minutes to balance the loss of sweat in your body and avoid the damage caused by dehydration.
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.
Fitness hydration time
It is best to replenish water before, during and after exercise. During exercise, breathing is accelerated, body temperature rises, and a lot of water will be lost. Therefore, it is recommended to drink a small amount of water many times during exercise, and it is forbidden to pour a whole bottle of water into the stomach at one time. It is best to replenish water before, during and after exercise. Don't drink a whole bottle of water at a time during exercise. It is recommended to drink water in small sips.
2~3 hours before exercise, you should drink 2~3 cups (500~700 ml) of water to ensure that your body is not short of water before exercise. If you are always saturated with water, you don't need to take in too much water, because your body can't store too much water. However, in summer, due to the hot weather and large water consumption, the frequency of water replenishment should be appropriately increased.
Harm of drinking water immediately after fitness
This often happens in amateur competitions. At the end of the competition, athletes will drink a lot of water because they feel thirsty, and even run to the tap to drink water. This kind of instant satisfaction often has a bad influence on the body, because strenuous exercise consumes a lot of the body and the functions of all parts are at a relatively low level. At this time, if you drink a lot of water, it will inevitably cause the heart to be overburdened, and drinking a lot of raw water and cold water will also stimulate the stomach. Abdominal pain? Wait, these are not good for health.