Severe dehydration can lead to fainting.
The first thing to pay special attention to is hydration, because hot weather and intense exercise make bodybuilders sweat. Ordinary people exercise at 30 degrees Celsius 1 hour, and the amount of perspiration can reach more than 3 liters. If you don't replenish water in time, when your body is dehydrated to about a quarter of your body weight, you will have symptoms such as fatigue, anorexia, dizziness, nausea, muscle spasm and even fainting.
Correct hydration depends on fitness intensity.
So, how to replenish water correctly? Experts remind that although hydration depends on different fitness intensity, you should drink slowly with a small mouth, and the water temperature should not be too low. It is best to choose boiled water or mineral water.
For bodybuilders who don't exercise for more than 1 hour and don't have much exercise intensity, the amount of sweating will not be great, as long as they drink 1 to 2 glasses of water before and after exercise.
For bodybuilders who exercise for more than 65,438+0 hours, with the main purpose of losing weight, drink 65,438+0 glasses of water before exercise, 65,438+0 glasses of water every 20 to 30 minutes during exercise, and 65,438+0 to 2 glasses of water after exercise, 300 to 400 ml each, and add a little salt to the water to make it slightly salty. The main purpose of doing this is to keep the internal environment as stable as possible, so that the fat burning effect brought by exercise can be fully exerted.
Bodybuilders who aim at developing muscles should drink 2 glasses of water before exercise, and drink a glass of water every 20 to 30 minutes, 300 to 400 ml each time. It is not necessary to add salt to the water, but you must add the right amount of sugar. It's good to mix sugar with honey. Drink one or two glasses of water within 1 hour after exercise. The purpose of supplementing sugar water before and during exercise is to make the bodybuilders keep enough blood sugar during exercise, maintain good muscle function during long-term exercise training, ensure the quality of each group of exercise, and make the muscles recover and grow at the maximum speed.
Another good way to supplement sugar is to eat bananas with a ratio of 1 2, which can provide you with a reasonable proportion of sugar sources and supplement important minerals.
Potassium and sodium should be supplemented in time.
In summer, in addition to the increase of water loss, many minerals will also be lost with sweat, mainly potassium and sodium. Exercisers can increase the intake of these minerals by eating more fruits and vegetables, because vegetables and fruits are rich in minerals such as potassium, sodium, chromium, zinc and selenium. For example, bananas and oranges are rich in potassium, while mushrooms, broccoli and peanuts are rich in chromium. However, some important minerals, such as zinc, are abundant in animal foods such as oysters, milk and mutton. If you don't like meat, you need to supplement chromium with supplements such as chromium capsules or rare tablets. In addition, vitamin supplementation can not be ignored, because B vitamins directly participate in the body's energy production, which will directly affect the improvement of sports ability. This requires bodybuilders to eat more milk, green vegetables, red vegetables, red meat, marine plants, mushrooms and so on.