What do you drink to replenish your strength during exercise? Exercise consumes a lot of energy in our body, so you need to replenish energy in time. Athletes can eat more nutritious food in their diet to supplement and enhance their physical strength. Before exercise, they can eat more starchy food. So what do you drink to supplement your physical strength during exercise?

What do you drink to replenish your strength during exercise? 1 1, sports drinks are the best.

The most suitable liquid source for nourishing the body is sports drinks, especially after strenuous exercise, which will produce high fever. Sports drinks contain glucose and sodium, which increases the absorption rate of small intestine.

Step 2 avoid sugary drinks

Drinks contain more than 10% carbohydrates. If juice, energy drinks, carbonated drinks, etc. are absorbed slowly, it will also cause stomach cramps, nausea, abdominal distension, diarrhea and so on.

3. Caffeine should be avoided

Children should avoid drinking iced black tea and refreshing drinks containing caffeine, because they contain diuretics and have potential side effects, such as fidgeting, nausea, muscle tremor, palpitation and headache.

4. Other preventive measures

Don't think that some sports won't lose water, such as swimming. Swimming may still lose water because of sweating in the pool, or sitting by the pool for a long time after exercise and getting dehydrated.

Drinking salt water during exercise is the healthiest.

It is very learned to replenish water before and after exercise and during exercise. Proper drinking helps to maintain the balance of body fluids and ensure the health and safety of bodybuilders.

When you run on the treadmill for dozens of minutes, or after a hearty basketball game, drinking water becomes a natural choice to quench your thirst and eliminate fatigue. Among all kinds of drinks, iced drinks and sweet drinks are especially popular with young people. However, many people also have this experience: after drinking a lot of water, they still don't quench their thirst, and even the more they drink, the more thirsty they become. Some people also have symptoms such as elevated body temperature and muscle spasm.

In fact, it is very learned to replenish water before and after exercise and during exercise. Proper drinking helps to maintain the balance of body fluids and ensure the health and safety of bodybuilders. The American College of Sports Medicine, the authoritative organization in the field of sports medicine in the world, summarizes the principle of sports hydration as follows:

First: drink about 500 ml of boiled water 2 hours before exercise. This is because supplementing water before exercise can improve the body's thermal regulation ability and reduce the heart rate during exercise. Replenishing water 2 hours in advance can give the kidneys enough time for metabolism, adjust the balance between body fluids and osmotic pressure to the best state, and have enough time to discharge excess water from the body.

Second: During exercise, if the time exceeds 1 hour, drink some light salt, and add 0.11-0/5g salt to each liter of water, and control the water temperature at 15-22 degrees Celsius. Sweat a lot during exercise, and sweat contains many ionic components. At this time, drinking boiled water without any ion content will not have a supplementary effect.

However, light salt water can replenish lost ions in time to prevent discomfort such as hyponatremia. When you go to exercise, you'd better take a thermos cup and flush light salt water in proportion. Even if you don't feel thirsty, it's best to drink one or two cups every 20 minutes to balance the loss of sweat in your body and avoid the damage caused by dehydration.

Third: Drink electrolyte drinks after exercise, that is, drinks containing minerals such as sodium, potassium, chlorine, magnesium, calcium and phosphorus. Or you can add some sugar to the boiling water at the ratio of 1: 15. Adding sugar to water is to maintain a certain blood sugar concentration, delay the occurrence of fatigue, and thus ensure the health of bodybuilders.

What do you drink to replenish your strength during exercise? 2 What is a sports drink?

Sports drinks are sugary drinks that regulate body electrolytes and are designed for athletes who do strenuous exercise. It can not only effectively replenish water, but also better promote electrolyte balance, replenish energy and make players play better. However, for people who don't do much exercise, sports drinks are not suitable for regular drinking.

It's best to drink sports drinks after a long exercise.

After long-term exercise, the body must replenish water and energy to avoid dehydration and hypoglycemia. Energy is mainly carbohydrates. Solid food or drink with high carbohydrate concentration will slow down gastric excretion, which is not conducive to absorption, but may cause nausea and diarrhea.

The carbohydrate concentration of sports drinks will not affect the stomach's excretion, which can make the small intestine absorb water and sugar quickly. During exercise, if you supplement sports drinks for 200 minutes every 15 minutes, you can fully meet the needs of strenuous exercise. In addition, sodium ions in sports drinks also contribute to the storage of water in the body and can avoid excessive outflow.

Exercise less and don't drink sports drinks.

In fact, a large amount of electrolyte intake will become a burden on the kidneys and have a bad influence on the human body, so it is not recommended to drink it at ordinary times and during micro-exercise. In addition, sports drinks are acidic and not suitable for patients with gastric ulcer and fasting.

Plain water and natural fruits can replace sports drinks.

If it is not suitable for drinking sports drinks, do you want to replenish electrolytes lost during exercise? According to experts, it is the best choice for ordinary people to supplement enough water (boiled water) after exercise and mix it with natural fruits. It is convenient to carry bananas, kiwis, etc. , weighing about 1 ~ 2 boxing, and timely supplement water, potassium, magnesium and other minerals.

Most sports drinks contain monosaccharides that are easy to absorb and utilize. After drinking, energy intake will increase and blood sugar level will rise rapidly. People with diabetes and overweight are not suitable for drinking sports drinks. Patients with cardiovascular diseases, nephropathy and abnormal blood sugar are not suitable for drinking functional drinks with high electrolytes such as sodium.

What to drink during exercise to replenish physical strength 3. How to replenish water during exercise

1, it's time to replenish water.

Water should be replenished before, during and after exercise. In order to prevent dehydration or more severe heatstroke, you should encourage drinking cold liquids before, during and after exercise.

Step 2 replenish water regularly

In the process of exercise, you should replenish water regularly, and don't wait until you are thirsty. Usually when you are thirsty, you are dehydrated. Regular fluid supplementation can protect health and optimize exercise efficiency.

Step 3 use a personal water bottle

It is best to have your own personal water bottle with scales on it. In this way, when drinking liquid, you can know how much water you have drunk, and you should add a big mouthful of water every 20 minutes.

Step 4 supervise drinking water

Many people don't replenish enough water during exercise, so you must monitor how much water you actually drink and remind him to replenish water to avoid dehydration.

5. Pay attention to fever.

During long-term exercise, children and teenagers may not recognize the symptoms of fever, which may lead to heatstroke. Therefore, you must understand the warning signs and take immediate action when you find them.

What do athletes eat to supplement energy?

1, high-explosive and high-energy exercise should be supplemented with sugar. In sports like NBA, some athletes will choose to eat some chocolate. Chocolate is easy to digest and high in calories, so it is a suitable food.

2. Some people also like to drink some functional drinks during exercise. Functional beverage refers to a beverage that can adjust the human body's function to some extent by adjusting the composition and content ratio of nutrients in the beverage. Therefore, it has certain functions of providing energy, supplementing inorganic salts and refreshing in exercise.

3. Drink salt and sugar water after exercise. This is a very simple practice, the main purpose is to supplement the energy consumption of water and salt after exercise, so it is simple but effective.

4. If you are already tired, drinking glucose water can replenish energy faster. However, the disadvantage of glucose water is not lasting, so it is better to choose traditional rice flour and inject starch before exercise, because it is not the time to supplement nutrition and gain weight, and fat and a lot of protein have no effect.

5, fruit: bananas are relatively easy to digest, the content of sugar is relatively high, the water content will not be too high, you will not want to go to the toilet because of excessive water intake, but also make people feel full and comfortable. Eating bananas before and after exercise is also a good choice.