It is best to choose mineral water rich in calcium and magnesium before and after exercise to supplement the body's demand for mineral salts, because muscle exercise will increase the demand for mineral salts, and the evaporation of sweat will also take away some mineral salts in the body. You can also supplement carbonated soda, fruit juice, vegetable juice and milk to eliminate toxins in the body. In addition, the correct way to replenish water is to drink warm water several times. Even in summer, the water temperature should be between 5- 10 degrees Celsius, and ice water should not be drunk, because it may cause digestive system problems.
Hydration skills of different sports
In sports, in addition to mastering the timing and methods of hydration, there are different hydration skills for different sports. Now our sports are mainly divided into aerobic sports (such as middle and long distance running, bodybuilding, cycling, swimming and so on). ), anaerobic exercise (here mainly refers to the gym fitness equipment) and mixed exercise (such as ball games, yoga and other sports).
Aerobic exercise is best to add about 500 ml of warm water 15 minutes before exercise. Drinking more water during exercise can cause stomach upset, so you can drink a few mouthfuls of water after 30 minutes of exercise. In addition to the anaerobic exercise mentioned above, 250-500 ml warm water should be added15min before exercise, and you can drink water in small sips at each rest, with each sip about 25 ml. Mixed sports should be supplemented in time, especially at rest, especially in bikram yoga. Under the condition of high temperature, the water in the body evaporates very quickly. Please remind everyone to bring about 1000-2000 ml of water into the bikram yoga room to avoid dehydration.