In the process of fitness, the amount of perspiration increases obviously, especially in hot summer. If you sweat a little, some people think that the more you sweat, the more you lose fat. In fact, the key point of sweating is to help you adjust your physical problems, so you must have enough water to supplement when you sweat a lot. It is important to remember that when you feel thirsty, it means that your body is short of water, so whether you are thirsty or not, you should pay attention to hydrating. It is suggested to give your body a rest and recovery time instead of exercising every day.

: 1. Avoid drinking water before exercise.

Many people often ignore the water supplement before fitness, and even mistakenly think that drinking water before fitness will cause stomach cramps. In fact, the water added before fitness is the "reserved" water in the human body, which will be transformed into blood after sweating with the body during fitness. This is an important scientific opportunity to replenish water.

2. Avoid drinking too much water before exercising.

Excessive hydration before exercise will not only dilute the body fluids in the human body, destroy the electrolyte balance, but also increase the blood volume and increase the burden on the heart. In addition, there is a lot of water in the stomach, and the water oscillates back and forth during exercise, which will cause physical discomfort. It is best to replenish water about 30 minutes before the start of fitness, and then gradually replenish it, and control it at about 300mL.

3. Avoid drinking too much pure water

The main electrolytes in sweat are sodium ions and chloride ions, and a small amount of potassium and calcium. When you exercise for a long time, the sodium content in sweat is the highest, and the loss of sodium ions and chloride ions will lead to the body's inability to adjust physiological changes such as body fluids and temperature in time. At this time, supplementing water is not enough to cope with the loss of electrolyte.

If the fitness time is longer than 1 hour, and it is high-intensity exercise, you can drink electrolyte sports drinks appropriately to supplement sugar and consumed electrolyte.

4. Avoid a large amount of hydration at one time.

In the process of fitness, we should follow the principle of replenishing water. If the amount of one-time hydration is too large, excessive water will suddenly enter the blood, and the blood volume will increase rapidly, which will increase the burden on the heart and destroy the electrolyte balance, thus affecting the strength and endurance of muscles. The scientific way to replenish water is to run 200-300ml every half hour 100-200ml, or 2-3km, with a limit of 800ml/h (the maximum water absorption speed of human body is 800ml/h).

References:

Baidu encyclopedia-fitness