Bring out a lot of electrolytes, and the gym should not open too low air conditioning. A relatively high temperature will lead to an increase in the internal ambient temperature and dehydration.
The main components of sports drinks are sugar, electrolyte and other active components, such as water. Generally speaking, the appropriate taste can be used as a standard for individuals to choose sports drinks.
Yes, the ingredients of sports drinks on the market are basically the same, but the proportion of ingredients is slightly different, which involves the formulas of various companies and is not convenient to explain. Ordinary sugar
The content is almost controlled at about 6%-8%, which is the best absorption value, preferably at 7%, and will not cause digestive discomfort.
Here are some suggestions for reasonable hydration for exercise and fitness.
First, it is quite necessary to replenish water during fitness, and the standard is to never feel thirsty. Avoid alcohol or caffeine.
Substance will increase urination and dehydrate easily, but it can't replenish water.
2. Take 250 ~ 500 cc of water 20 minutes to 40 minutes before exercise.
3. When exercising for a long time in hot weather, replenish 200 ~ 300 cc of liquid every 15 ~ 20 minutes.
Fourth, in fact, the absorption speed of cold drinks (5 degrees Celsius) is faster than that of warm water. The absorption speed of pure water is also fast, but because the osmotic pressure is too low, it is easy to cause water accumulation.
Poison.
Fifth, short-term exercise can supplement drinks without electrolytes.
Sixth, the sooner you supplement drinks after exercise, the better. Adding oligosaccharides and maltose essence can promote recovery and speed up recovery. This is also my idea.
Why do you object to adding only salt water? = _ =
I hope that the subject will shape the perfect figure as soon as possible!
Supplementary explanation:
Don't gulp down cold drinks during exercise. When the body environment is overheated, sudden exposure to a large amount of low temperature will lead to reflex convulsions and easy vomiting. It's very cold here.
Drinking about 5 degrees Celsius is not recommended to take a large amount during exercise, but to take it slowly at regular intervals to achieve a moderate cooling effect and make water and energy available.
Materials can be replenished quickly.
Water poisoning is a popular saying, because the continuous maximum diuresis speed of human kidney is 16 ml per minute. Once the water inflow rate exceeds this standard,
Too much water will make cells swell, causing dehydration and hyponatremia, which will generally lead to dizziness, vomiting, fatigue, rapid heartbeat and other symptoms, in severe cases.
Seizures, coma and even life-threatening
After sweating, a lot of electrolytes and water are lost. Supplementing too much purified water will not only cause water poisoning, but also cause hyponatremia. The main symptoms are weakness and nausea.
Cardiac vomiting, headache and drowsiness, muscle spasm, neuropsychiatric symptoms and reversible ataxia.