1. Hydrate before exercise: It is best to replenish about 300 to 500 ml of water at a time half an hour to two hours before exercise. At the same time, because low-temperature sports drinks can help reduce the temperature rise and effectively delay dehydration, it will be better to choose low-temperature sports drinks at this time.
2. Replenish water during exercise: during exercise, follow the principle of a small amount and many times, and you can replenish about 150-200ml of sports drinks every 15-20min, and the total amount of water added per hour should not exceed 700ml.
Third, rehydration after exercise: rehydration after exercise still follows the principle of small amount and multiple times, and excessive drinking is not allowed. The best choice is an electrolyte beverage with a sugar content of about 10%.
Extended data:
Things you can't do immediately after exercise.
1, don't squat and rest immediately after exercise.
After exercise, people usually feel tired, so they unconsciously squat down or sit down to have a rest. In fact, this practice is not correct. If you squat and rest immediately after fitness, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. Therefore, after each exercise and fitness, you can simply do stretching exercises to gradually relax your body, and then go to rest after breathing gradually becomes stable.
Don't take a bath immediately after exercise.
After exercise and fitness, many people are used to taking a shower immediately to refresh themselves. In fact, this practice is not scientific. Because people's body temperature will rise after exercise, capillaries will expand, and the skin will take away heat through a lot of perspiration.
If you take a bath at this time, especially when the water is cold, the sweat glands will suddenly stop sweating and lose heat, which is not conducive to the recovery of physical health, and even cause muscle spasm, reduce immune function, and cause diseases such as colds, colds and tracheitis.
Don't eat immediately after exercise.
After fitness, the motor nerve center is in a state of high excitement. In this case, the parasympathetic nervous system, which manages the activities of internal organs, strengthens the inhibition of digestive system activities.
Moreover, when people exercise, the whole body blood intensively supplies the needs of moving organs, while the supply of various organs in the abdominal cavity is relatively reduced. If you eat in a hurry at this time, it will increase the burden of digestive organs, cause gastrointestinal dysfunction, and even cause various diseases.
People's Network-Can I drink water immediately after exercise? How to effectively replenish water during the whole exercise?
People's Network-What can't be done immediately after exercise?