In order to avoid dehydration during or after exercise, we can gradually drink water half an hour before exercise.
This is because drinking water before exercise can improve the body's heat regulation ability and reduce the heartbeat during exercise. Emphasize that you must replenish water before exercising in the morning. Summer is coming, and the temperature in the morning is cooler. Most people like to do physical exercise in the morning, so they will feel relaxed and happy all day. However, you need to replenish enough water before going out. Because after a night's rest, the water in your body has been metabolized very little. If you let your body exercise without water, it is very easy to dry.
Second, replenish water during exercise.
When the compressive strength of exercise is low or the time is short, the flow of trace elements in the body is very small, so it is not necessary to make up deliberately. As long as you drink water immediately, you can maintain the water balance of the body. If you do ultra-intense exercise or exercise for more than 1 hour, it is not enough to replenish water independently. You'd better eat some salt water. If you don't like drinking light salt water, then slow down and drink a sports drink every 15-20min to make up for the outflow of trace elements in the body caused by perspiration and maintain all normal functions of the body.
Third, replenish water after exercise
After exercise, it is best to wait until the sweat on your body is slightly dry, your pulse and heartbeat return to normal levels, and then replenish water properly. Pay attention to a small amount of water, eat more meals, there is no need to drink a lot of drinking water at a time.
Bypass the two misunderstandings of replenishing water and drink low-temperature water. Many people like to drink ice water after exercise. Zhu said that the body temperature of ordinary people is around 37℃, which can rise to around 39℃ after exercise. If you eat low-temperature water, it will obviously stimulate the digestive tract, cause intestinal smooth muscle spasm and sudden contraction of capillaries, leading to gastrointestinal dysfunction and indigestion.
Drink a lot of water at a time. Sweat a lot and drink plenty of water during exercise. You should replenish water immediately after 5 minutes of exercise, but you can't drink enough at one time. You should eat it in batches. Generally, the quantity of drinking water at one time should not exceed 200mL, and the interval between drinking water at two times should be at least 15min. In addition, the drinking speed should be slow, not too fast.
Seize the opportunity to replenish water
Protective hydration should be done before exercise. 400 ~ 700 ml 15~20 minutes before exercise can prevent dehydration during exercise and make people feel comfortable during exercise. Protective hydration should be taken in small amounts and multiple meals, with the dosage of 100 ~ 200ml each time. If you exercise outdoors in hot weather, the amount of drinking water can be increased by 200 ~ 300 ml.
Appropriate hydration should be made during exercise. Choose a small number of meals to replenish water, so that the body can continue to get water to fill. The amount of hydration depends on the amount of sweating. Under normal circumstances, the total amount of water replenishment per hour should not exceed 800mL. During exercise, supplement 100 ~ 300 ml every 5 ~ 20min and 100 ~ 200 ml every 2 ~ 3km.
Fully replenish water after exercise. The reserve water for exercise can be determined according to the weight loss. For example, if the distance between the left and right body weights before and after exercise is 1kg, then the hydration amount should be 1.5kg, that is, 1.500ml. In addition, in addition to drinking water, you can also use fruit and vegetable juice, fruit juice, milk and so on to supplement water.