1. Sports drinks:
Sports drinks mainly provide us with water, sugar, a variety of water-soluble vitamins (vitamin C, some B vitamins), minerals (sodium and potassium), some amino acids (such as taurine) and other nutrients. Its main function is to help people who are exercising or physically active:
1. Timely replenish minerals such as sodium and potassium lost during sweating to maintain the acid-base balance in the human body;
2. Supplement sugar to maintain physical fitness;
3. Replenish the water lost during sweating to help maintain body temperature balance;
4. Supplementing healthy nutrients such as vitamins and amino acids, such as taurine, can promote metabolism.
From this point of view, sports drinks are really suitable for drinking after exercise, but they are mainly designed for people who exercise vigorously. But if it's just ordinary light exercise, you don't have to drink sports drinks. This is because if you drink too many sports drinks, it may also bring some health problems. For example, excessive sugar will increase the risk of dental caries, type 2 diabetes, overweight or obesity and dyslipidemia, and may increase the incidence of hypertension and nonalcoholic fatty liver. Too much sodium will increase the risk of hypertension, stroke, cardiovascular disease, gastric cancer, osteoporosis and other diseases.
2. carbonated drinks:
Many people like to drink iced carbonated drinks after exercise, which they think is very thirst-quenching. Carbonated beverage is a kind of sugary beverage, and sugary beverage needs a certain sugar concentration to help quench thirst. For example, the osmotic pressure of 5% glucose solution commonly used for infusion is close to that of body fluids, so it is suitable for hydration. However, the sugar content of carbonated drinks is generally around 65,438+00%. After drinking, it will not play a good role in replenishing water, but may cause osmotic diuresis and increase urine volume.
In addition, if you drink too many carbonated drinks to quench your thirst, it may also bring adverse effects to your body. Studies have shown that excessive intake of sugary drinks will increase the risk of dental caries, type 2 diabetes, overweight or obesity and dyslipidemia, and may increase the incidence of hypertension and nonalcoholic fatty liver. In addition, because carbonated drinks also contain carbon dioxide, too much carbon dioxide may also affect the normal digestion of the human body, such as causing bloating and affecting appetite. Therefore, it is generally not recommended to drink carbonated drinks after exercise, at least not to drink a lot.
Therefore, if it is just ordinary low-intensity exercise, such as jogging and cycling, it is generally enough to drink pure water (such as boiled water at home and mineral water sold outside). If the intensity of exercise is relatively high, drinking sports drinks is a good choice.
Author: Liu Pingping, nutritionist &; Popular science author