About 500ml of water will be lost in moderate and low intensity aerobic exercise. If you exercise vigorously in the scorching sun, you will lose a lot of water, increase the concentration of salt in your blood, and increase the burden on your cardiovascular system. So if you don't replenish water in time, it will affect cardiovascular function.
Therefore, water replenishment should be divided into three stages: before, during and after. Follow the principle of less times. 250ml water can be added 20-30 minutes before exercise; Use 10- 15min intermittent supplement 100- 150ml water during exercise; Try to replenish as little as possible after exercise. Of course, this small amount of exercise also contains protein solution.
After exercise, human blood will carry a lot of metabolic nutrients such as oxygen and gather in muscle tissue with high calorie consumption. At this time, if you eat and drink a lot (this big definition depends on your physical fitness), it will cause blood diversion between the digestive system and muscle tissue, which will not only increase the digestive burden of digestive system organs such as the stomach and lead to indigestion and other consequences, but also cause muscles to miss the best recovery opportunity just after exercise in the next few days, resulting in difficulty in recovery and prolonged pain time. Therefore, supplementing protein after exercise is the same as supplementing water, and you should drink it several times in 40 minutes. Remember not to take a bath after exercise, whether it's cold or hot. The reason is the same as eating vegetables. The reverse is also true. You can't do strenuous exercise just after eating.