After exercise
1. Choose the right drink:
Sometimes, the simplest method is the best, especially when choosing a drink.
"For the average person, just drink water." Clark said. However, if you exercise vigorously for more than three hours, Clark suggests choosing chocolate milk. "It contains sodium and calcium, will be lost from our sweat. Moreover, chocolate milk also contains carbohydrates, which can provide us with energy, and protein also helps our body to recover. "
But if you don't like milk or water, sports drinks, coconut milk or other drinks will do. But Clark said, don't drink too many electrolyte drinks, because food can supplement the electrolyte lost by sweat.
2. Moderate:
Clark said that there is no conclusion about how much water should be added during exercise. She suggested that you should "don't feel thirsty".
In fact, there is still a way to estimate your perspiration. By weighing before and after exercise, and then simply calculating, you can know the amount of water lost by sweating. Clark said that if you lose a quart (65,438+0,65,438+036.5 ml) during an hour of exercise, you should replenish 8 ounces (226.8 g) of water every 15 minutes.
3. Don't drink too much
In fact, the average person may drink too much, although it is not common. This is a risk factor in marathon and triathlon: athletes who consume too much water (even sports drinks) but do not supplement enough sodium will lead to life-threatening hyponatremia (a woman died in the Boston Marathon in 2002).
Symptoms of hyponatremia include edema, nausea, delirium, disorientation and epilepsy.
But in fact, excessive hydration is "rare", Clark said. "Most people don't drink enough."
4. Contains protein and carbohydrates.
Exercise and fitness, but some slight cell and tissue damage will also occur. Protein can help repair the damage. Clark suggested that you can kill two birds with one stone by supplementing water with protein-rich drinks, especially when you do a lot of exercise.
But it's not just protein. She said that because people consume a lot of energy during exercise, "the body needs three times as much carbohydrates as protein", which is why she suggested milk drinks as a body fluid supplement.
5. Know the dangers of dehydration
Insufficient drinking water will lead to a series of problems, the most common of which is fatigue.
If you don't drink enough water, "your blood viscosity will increase due to the decrease of water content, and your heart load will increase, which will make you more prone to fatigue," Clark said. People who are dehydrated are prone to fatigue.
6. Drink water before and during exercise.
Clark suggests drinking water before you start exercising, especially when you need to overcome many physical obstacles. "You should drink water an hour to an hour and a half before the marathon starts," she said.
It is also a good way to replenish water during exercise. "If you don't replenish water in time during exercise, you will be short of that amount of liquid at the end of exercise, and you must replenish it again," Clark said. "It is important that this shortage should not happen."