Store water before moving.
Some people think that drinking water before exercise is not conducive to exertion during exercise, while others think that drinking water immediately after exercise can easily lead to sudden death or other physical problems. So how should we drink water before exercise? Experts say that drinking about 500 ml of boiled water two hours before exercise can improve the body's heat regulation ability, reduce the heart rate during exercise, give the kidneys enough time to metabolize, adjust the balance between body fluids and osmotic pressure to the best state, and have enough time to excrete excess water from the body.
Drinking enough water before exercise and storing some water in the body can reduce the temperature rise during exercise and reduce the risk of dehydration. You can drink 300-500 ml of water (about a bottle of mineral water) one or two hours before exercise. If it is outdoor sports with hot weather and plenty of sunshine, or special sports such as high-temperature yoga, it is best to drink 200-300 ml more. But drink it in small quantities and many times. If you drink too much at one time, you will feel upset and nauseous, and you will soon want to go to the toilet, so the water will not stay.
Especially before running, it is very important to replenish water. Many people often ignore the water supplement before running, and even have the wrong view that drinking water before running can cause stomach cramps. In fact, you should drink a small amount of water an hour before running. When you feel thirsty, your body has lost about 3% of body sweat, so when you feel thirsty, you need to replenish water, and it takes 48 hours to replenish the lost body fluids.
Be sure to replenish water at any time during exercise. Never think that you can drink as much water as you want during exercise, otherwise your body will be overwhelmed. Sweating a lot during exercise and not replenishing water in time will affect your health. Drink some light salt water during exercise, because the light salt water can replenish the lost ions in time and prevent the occurrence of discomfort such as hyponatremia. The water temperature should be controlled at 15℃ to 22℃. Be sure to sip it, don't drink it all for fun.
Drink water at any time during exercise to supplement consumption. According to the degree of sweating, drink it once every 10-20 minutes, and each time is about 150-300 ml (two gulps are almost 150ml). Drinking water in this way is a kind of slow tonic, the internal environment is relatively stable, the blood volume will not change much, and it will not increase the burden on the heart and gastrointestinal tract.
When we watch a tennis match or a football match, it is not difficult to find that athletes will definitely go to the rest area for a drink or eat one or two bananas for energy. Every time athletes replenish water, it won't be a whole bottle of water, but two or three mouthfuls will be enough. When you exercise, you should pay attention to hydrating every 5 minutes to 10 minutes according to the intensity of exercise, and the amount of hydrating each time is generally 100~200ml. It is forbidden to replenish too much water every time, and it is not in favor of too high frequency of replenishment.
Drink enough water after exercise, often sweat a lot and breathe faster, which will make your mouth and throat feel dry and thirsty, especially after strenuous exercise. I really want to drink some water and cold drinks. But you can't drink water immediately after strenuous exercise, otherwise it will have serious consequences.
After taking part in sports, people sweat a lot, and some people drink a lot of water immediately, which is very harmful. Because during exercise, most of the blood flows to muscles in all parts of the body, and there is little blood in the stomach. If you drink a lot of water and water accumulates in your stomach, people will feel heavy and stuffy in your abdomen, which will affect your breathing. Moreover, the heart will increase the burden and get insufficient rest because it has to decompose the water entering the blood vessels.
After exercise, due to a large amount of water loss during exercise, it is even more necessary to replenish water. Replenishing enough water after exercise will help the body recover from fatigue as soon as possible. But it needs to be used several times, because the water absorbed by the gastrointestinal tract is at most 800ml per hour. Drinking a lot of water at a time will dilute the blood, increase the blood volume at once and increase the burden on the heart. And it will increase the amount of urine. With urine, it will increase the discharge of water and sodium. Drink 300-500ml water slowly for about an hour.
Replenishing water during exercise is the key point we should pay attention to. After strenuous exercise, the body consumes a lot and the functions of all parts of the body are at a relatively low level. At this time, if you drink a lot of water, it will inevitably cause the heart to be overburdened. After a break, increase the amount of drinking water and avoid drinking raw water or cold water.
Excessive concentration of make-up water should not be avoided. Excessive drinking can only solve the temporary thirst, but increase urination and sweating, further lose electrolytes in the body, and increase the burden on the heart and kidneys. At this time, you should drink more water and add salt appropriately.
Another thing to note is that the temperature of water should be as good as room temperature, otherwise it will be very irritating to the gastrointestinal tract. It's too hot. If you like to drink cold food, you should not drink it below 15℃, and you should not drink too much at once. Too cold water entering the body will cause the blood vessels in the gastrointestinal tract to contract sharply, which may cause spasm and pain in the stomach, and cause discomfort in many body organs.
Precautions for drinking water before, during and after exercise. The scientific drinking method is to drink water before, during and after exercise, so as to ensure that the water in the body is in a state of balance during exercise and restore balance as soon as possible after exercise, so as not to affect health due to lack of water.
(1) Try not to drink all kinds of drinks, such as soda. Drink boiled water, or mung bean soup, or 1% light salt water. In order to clear away heat and relieve summer heat, timely replenish sodium lost in the body due to a lot of sweating.
(2) Take cold water. Because people's body temperature is usually around 37 degrees, it can rise to around 39 degrees after exercise. If you drink too cold water, it will strongly stimulate the gastrointestinal tract, causing gastrointestinal smooth muscle spasm and sudden contraction of blood vessels, leading to gastrointestinal dysfunction and indigestion.
(3) Water quantity. When you sweat a lot during exercise, you need to drink a lot of water, but you can't drink enough at one time. You should drink it several times. 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.
(4) Slow down and don't push too hard.
To sum up, when exercising, you should not pump too much or too little water, so you should grasp the right time to replenish it.
The general principle of scientific drinking water is: drink a small amount of water many times at any time, and don't wait until you feel thirsty. When the weather is hot and you sweat a lot, you should increase your drinking water by 300-500ml. When exercising, you should slowly replenish the water your body needs three times before, during and after exercise. The most taboo is: drink a lot of water at a time after being hot and thirsty!
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