How long can I drink water after running? Running is an aerobic exercise, so many people exercise by running, but because the body consumes a lot of energy and water, I want to drink water after running, so can I drink it? Let's see how long we can drink water after running.

How long can I drink 1 light salt water after running?

After running, you can replenish water in 15 minutes to half an hour. Adding half a teaspoon of salt to water can replenish salt lost during exercise and improve muscle weakness and nausea.

sports drink

Sweat contains electrolytes such as sodium, chloride ion, potassium and calcium. Running for a long time will lose a lot of sweat. The loss of sodium ions and chloride ions will lead to the body's inability to adjust body fluids and temperature changes in time. It is not enough to deal with the loss of electrolyte only by supplementing water, and sports drinks contain sodium, potassium, chloride ion and glucose, so drinking sports drinks can not only supplement water, but also effectively supplement the lost electrolyte.

plain boiled water

When running, the body will lose a lot of water. Drinking boiled water is the simplest way to replenish water. Pay attention to when drinking water, the temperature of boiled water is best close to room temperature, and you can't drink chilled boiled water. Too cold boiled water can easily stimulate the respiratory system and digestive system, which will affect your health. Too hot water is easy to burn the mouth and esophagus, which is easy to cause slow absorption in the stomach.

vegetable juice

Vegetables contain a lot of nutrients needed by human body, such as vitamins, minerals, protein, water, etc. The calories of vegetable juice are very low. Drinking a proper amount of vegetable juice after running can effectively replenish water and other nutrients, and also play the role of detoxification and digestion, which is helpful to lose weight.

In the process of running, the body will consume a lot of energy and water, so after running, it will feel very thirsty, and I can't wait to fill a large bottle of water in one breath. But not only can I not drink water immediately after running, but the water I drink is still selective, so let's see what is the best to drink after running.

How long can I drink water after running?

It is not advisable to replenish water immediately after running, especially not to drink ice water immediately. You can only rinse your mouth with water or drink less than 50 ml of water at most. After your heart slows down and you don't exercise, you should replenish water slowly, and also pay attention to controlling the amount of drinking water. Do not exceed 65,438+000 ml at a time, and the interval between two drinks should be at least about 65,438+00 minutes.

How long can I drink water after running? How long can I drink water after running?

It is suggested that you can replenish about 100ml of water after running for five minutes, and the interval between two runs should be at least 10 minutes. If you run fast, don't replenish water immediately. You can only gargle or swallow no more than 50ml of water at most.

To replenish water after running, it is best to choose mineral water rich in calcium and magnesium to supplement the body's demand for mineral salts, because muscle exercise will increase the demand for mineral salts, sweat evaporation will also take away some mineral salts in the body, and carbon-containing soda, fruit juice, vegetable juice, milk, etc. can be added to eliminate toxins in the body. In addition, the correct way to replenish water is to drink warm water several times. Even in summer, the water temperature should be between 5- 10 degrees Celsius, and ice water should not be drunk, because it may cause digestive system problems.

If you run for less than an hour, you can skip sports drinks. But long-term high-intensity exercise needs to supplement a certain amount of carbohydrates and electrolytes. This can be ingested in drinks and solid foods.

The solution with carbohydrate content of 6%~8% is more easily absorbed by human body (at this time, the osmotic pressure of the solution is 300mOsm/L when it is close to the natural state of human body), so drinking sports drinks containing sodium chloride after running can reduce the urine output during running and promote the recovery of water-electrolyte balance.

Moreover, food also contains a lot of water, so you can take a rest after exercise, and then choose to drink pure water and eat some solid foods (oranges and bananas).

Tip: For people who exercise for a long time, it is suggested to supplement sports drinks several times before, during and after exercise, and the water temperature should be controlled at 10℃~20℃. If it is a large amount of exercise, it is necessary to replenish drinks containing oligosaccharides and peptides within 2 hours after exercise, which is conducive to the re-synthesis of muscle glycogen and fatigue recovery.

Water suitable for drinking after running: boiled water.

Boiled water is the simplest. During exercise, water is lost. Therefore, replenishing water is the most important thing after exercise, and other lost ingredients can be replenished after meals.

Alkaline beverage

During strenuous activity, the heat in the body increases, and sweating is the main way to dissipate heat. After sweating a lot, you need to replenish water in time, otherwise it will not only lead to fatigue and thermoregulation disorder, but also lead to the accumulation of acid metabolites, which will lead to fatigue and decreased exercise ability. Therefore, the drinks suitable for sports are alkaline drinks with sugar content below 5% and inorganic salts such as potassium, sodium, calcium and magnesium.

vegetable juice

Vegetable juice contains a lot of nutrients needed by human body, and the calorie of vegetable juice is low. Drinking vegetable juice after exercise can not only replenish water and other nutrients for the human body in time, but also help detoxify and digest, which is conducive to weight loss.

light salt brine

Remember to rest every 15 minutes to half an hour after exercise to replenish water. Once you are seriously short of water, feel muscle weakness, nausea and vomiting, you can add half a teaspoon of salt to your drinking water to supplement the lost salt. Don't drink too much water. The correct speed of drinking water should be sipping slowly, so that the body can achieve good absorption effect.

Taboo after running. Don't squat and rest.

This is a very common practice. When you feel tired after exercise, you squat or sit, thinking that you can save your physical rest. In fact, this is a wrong approach. If you squat down and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect the blood circulation and deepen the fatigue of the body. In severe cases, gravity shock will occur.

Don't be greedy for cold drinks

Exercise often makes people sweat, especially in summer. With the consumption of a lot of water, there is always a feeling of thirst after exercise, and water is urgently needed. Mainly young people, most of them like to buy cold drinks to quench their thirst. But at this time, the human digestive system is still in a state of inhibition, and the digestive function is low. If you eat a lot of cold drinks for a period of time to quench your thirst, it is easy to cause gastrointestinal cramps, abdominal pain and diarrhea, and induce gastrointestinal diseases. Therefore, don't eat a lot of cold drinks immediately after exercise. It is appropriate to add a small amount of boiled water or salt water at this time.

Don't eat right away

During exercise, especially during strenuous exercise, the motor nerve center is in a state of high excitement. Under its influence, the parasympathetic nervous system, which manages the activities of internal organs, strengthens the inhibition of digestive system activities. At the same time, in the process of exercise, the whole body blood is redistributed, the demand for exercise organs is more concentrated, and the supply of organs in abdominal cavity is relatively reduced. The above factors weaken the peristalsis of gastrointestinal tract and greatly reduce the secretion of various digestive glands. It takes 20-30 minutes to recover after the exercise. If you eat in a hurry, it will increase the burden on the digestive organs, cause dysfunction and even cause many diseases.

Do not smoke.

Smoking after exercise, the air inhaled into the lungs is mixed with a lot of smoke. On the one hand, besides reducing the oxygen content, it is not conducive to paying off the "oxygen debt" and it is difficult to eliminate physical fatigue; On the other hand, when the human body inhales this foggy air, it will affect the gas exchange in the alveoli of the human body, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms due to insufficient oxygen supply after exercise.