In the process of exercise and fitness, some people can't finish drinking water because of thirst, which leads to abdominal distension, stomach pain and other discomfort, and muscle strength decreases; Some people are thirsty, but they dare not drink water. They must wait for 30 minutes after the training, so that their bodies will be dehydrated, which is harmful to their health.
● Timing of water replenishment.
Some people think that drinking water during training will increase the burden on the heart, affect gastric emptying and cause symptoms such as gastric traction pain, so they dare not drink water. This view and practice is wrong. Research shows that long-term training can make the body sweat a lot and reduce the plasma volume by 16%. Timely hydration can increase plasma volume, reduce blood flow resistance, and improve heart work efficiency and exercise duration. Moreover, drinking water in moderation during training will not reduce the emptying ability, but will strengthen it. Therefore, the water lost by the body during training should be replenished in time. Of course, it is better to replenish water about 30 minutes before training. If you are thirsty during training, you can add a small amount of water during the break between groups. During ultra-high intensity training,
In addition to replenishing water before training,
It is best to replenish water after training.
● Water supply and water temperature
Don't replenish too much water at a time during training, otherwise it will not be conducive to absorption, and it will also make the stomach swell, hinder diaphragm activity and affect digestive function. The correct way to replenish water is to drink a little water during each break between groups, which is about 25 ml. You can also replenish water every 5 minutes or so, and the water consumption should not exceed 100 ml each time. The water is preferably warm boiled water. Even in summer, the water temperature should be between 5 and 10 degrees. You are not allowed to drink ice water.