At present, the research shows that long-term training can make the body sweat a lot and the plasma volume can be reduced by 16%. Timely hydration can increase plasma volume, reduce blood flow resistance, and improve heart work efficiency and exercise duration. Therefore, the water lost in training should be replenished in time.
You should replenish water before and after training, but don't drink water after you feel thirsty. When the human body receives this signal of thirst, it is already in the stage of water shortage, so our general principles of water replenishment are "preventive replenishment" and "a small amount for many times". Take a sip of water between each group, about 30 ml. You can also replenish water every 5 minutes or so, and the water consumption should not exceed 100 ml each time. The best water is warm boiled water. Even in summer, the water temperature should be between 5 and 10 degrees. Don't drink ice water, it may cause stomach cramps. The type of drinking water should also be selected according to the situation. If the training time is long and there are many events, you should drink some juice-tired drinks to supplement some sugar, or buy some sports drinks on the market. This drink usually contains hemicellulose, which is beneficial to the synthesis of muscle glycogen and is more conducive to recovery than drinking juice. If you sweat a lot, you should give priority to adding light salt drinks, such as mineral water, and replenish inorganic salts lost with sweat at any time.
Fitness is suitable for drinking water at any time.
But the amount of water you drink is different:
1; Drink at least 600 ml of water half an hour before fitness, because training needs enough water.
2. Take a sip every few minutes during the exercise.
3. You need to replenish a lot of water after training.
Data expansion:
Drinking water is an important part of life metabolism, which supplements the water in one's own cells through oral intake of water.
It is also one of the ways to supplement trace elements in life and plants.
Many people think that drinking water before exercise is not good, and there is nothing wrong with drinking water after exercise. However, you should drink water half an hour before exercise, because then the water can completely flow to all parts of the body and will not cause abdominal pain during exercise. Drink a little water after exercise, not a lot, you may get dizzy. It is best not to drink water when you are thirsty. At this time, your body is short of water, so you should drink water every once in a while.