Despite the sudden drop in temperature, people's enthusiasm for sports does not seem to have diminished. Maybe it's because of the cold weather. Many people who are addicted to sports often don't feel thirsty, so there is a problem of dehydration after exercise.

The American Sports Medicine Association recently reminded sports enthusiasts that in long-distance or long-term exercise, the body sweats a lot, and the balance of the fluid environment in the body will be broken, thus affecting the activity of the central nervous system. When the water loss reaches 5% of the body weight, it will obviously affect the activity ability.

So, drinking more water is enough? American sports medicine experts pointed out that simply supplementing boiled water or mineral water is counterproductive, and even the more you drink, the more thirsty you are, the higher your body temperature, the cramps in your calf muscles, and the symptoms of "water poisoning" appear. The American Sports Medicine Association suggests that the following points should be done to properly replenish water:

1. Keep a balanced diet and nutrition within 24 hours before exercise, and don't feel thirsty and bloating.

2. Drink about 500ml of boiled water or mineral water 2 hours before exercise.

3. During exercise, if the time exceeds 1 hour, add 4%-8% carbohydrates, such as sugar, to the water; Or add 0.11-0.15g salt to each liter of water, and control the water temperature at 15-22 degrees Celsius.

Even if you don't feel thirsty, you'd better drink one or two sips of water every 20 minutes or so.

5. Drink electrolyte drinks after exercise, that is, drinks containing minerals such as sodium, potassium, chlorine, magnesium, calcium and phosphorus. There are many finished sports drinks on the market. Or add phosphorus-containing salt into boiled water at the ratio of 1: 15 to make salty boiled water for drinking.