The suitable hydration time during exercise is about 30 minutes before exercise. Drinking some water properly at this time can promote the blood circulation of the body and ensure that all organs of the body reach the best state. Don't drink water too often during exercise, otherwise it will not be conducive to absorption, and it will also make the stomach swell and affect the exercise effect. Don't replenish water immediately after exercise, rest for a few minutes, and drink water after the heartbeat basically returns to average, otherwise it will increase the burden on the heart and stomach.

Choose the right water

The ideal water in exercise is boiled water, which can immediately exert its metabolic function, regulate body temperature and transport nutrition after entering the human body. Followed by mineral water and pure water. Although we all want to buy a bottle of mineral water casually for convenience, we'd better bring warm water at home. It saves money and is nutritious.

Make sure the temperature of the water you drink.

You will sweat a lot during exercise, and you can replenish some water appropriately, but no matter what season, the water temperature should be controlled above 15℃, otherwise drinking too cold water during exercise is harmful to your health. Especially in hot summer, many people like to drink ice water. Although it felt great at that time, it would do great harm to the stomach after a long time.

Appropriate replenishment of warm salt water

When the intensity and duration of exercise are long, you often sweat a lot. Drinking ordinary water at this time can't meet the needs of the human body. You can drink some salt water properly to supplement the inorganic salts lost by your body. Especially after exercise, it can quickly eliminate people's thirst.

Master the amount of drinking water

It is generally better to drink 150ML of water before exercise. Drinking too much will make people hold their urine and greatly affect the exercise effect. Pay special attention to this point. Don't drink a lot of porridge or water while eating before preparing for exercise. Don't drink too much water during exercise. You can usually drink a few mouthfuls, mainly to moisten your throat. Pay special attention to drinking water after exercise. If you can't finish the water in one gulp, you will feel thirsty. In fact, it can't quench thirst, but it is very harmful to the stomach. You should drink about 200 ml first, and then stop drinking for a few minutes.

You can't use drinks instead of water.

Many people like to drink while exercising. In fact, most drinks are sweeteners, which will only make you thirsty and can't replenish water. Therefore, to get rid of the habit of drinking drinks during exercise, it is still mainly to drink boiled water or mineral water. Even if vitamins need to be supplemented, juice drinks with sugar content below 3% should be supplemented appropriately, but don't drink too much, and mineral water should also be added.