Hello, I am glad to answer "How to drink water during and after fitness is healthy?" This question. In the process of fitness, with the contraction and relaxation of our muscles, the body will produce a lot of heat. In order to maintain our normal body temperature, the body will sweat to dissipate heat, which will lead to the loss of water and electrolytes in our body. Therefore, it is necessary to properly replenish water during and after fitness. Correctly supplementing water can help us reduce physical fatigue.

First, we need to know what kind of water is healthy. When people sweat, they are also accompanied by the loss of salt, mainly sodium ions and potassium ions. Therefore, when replenishing water, try to choose liquids with similar osmotic pressure and the ratio of sodium and potassium ions to lost liquids, such as various sports drinks that we usually contact. These sports drinks not only contain various ions, but also add some vitamins and even taurine to help us perform better in sports. The following are the ingredients and contents of some sports drinks. Some sports drinks also contain some sugar to supplement calories. But in fact, the water supplemented during exercise is mainly sodium ions, a small amount of potassium ions and an appropriate amount of B vitamins. Although other functional components may bring some effects, they also have corresponding risks. The following table lists the various ingredients contained in some drinks.

The second is the timing and quantity of water replenishment. In strenuous aerobic exercise, if you want to replenish water during exercise, you should first reduce the intensity of exercise appropriately. After breathing and heartbeat are relatively stable, take small sips for many times. According to the needs of the body, the amount of drinking water is about 50~ 150ml. If you drink too much water, it is easy to cause stomach discomfort in the next exercise. If you exercise for a long time, it is recommended to replenish water every half an hour to an hour. In addition, it should be reminded that it is best to drink liquid at room temperature or slightly warm liquid, and don't drink liquid at too high or too low temperature, especially frozen drinks, which will cause great stimulation to internal organs, especially the stomach. If the intensity of exercise is close to the limit of your body, it is recommended to rest for ten minutes before hydrating.

Third, after the exercise, we should continue to replenish water for a certain period of time. Don't drink plenty of water immediately after exercise, especially clean water, which is easy to reduce blood osmotic pressure. At this time, you can decide how much water to add according to the color of your urine. If the urine is yellow and has a strong smell, it is recommended to evenly consume at least 500ml of water within half an hour. If the urine is transparent, then you just need to drink some water properly to make yourself not thirsty. The following figure shows the color of urine and the corresponding degree of water shortage.

That's all the knowledge about hydration.