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. During long-term exercise, with the body sweating a lot, the plasma output will decrease. Timely and appropriate hydration can not only increase plasma volume and reduce blood flow resistance, but also improve the working efficiency and exercise duration of the heart.
The timing of water replenishment should be well grasped
Before training, add 250-500ml water for about 15min-30min. In general, we exercise in the gym for about an hour and a half, and we need to replenish 150-300ml of water in stages during the exercise. We can drink water during each break between groups, and the water consumption should not exceed 100ml each time. Remember not to add too much water at a time during training, otherwise it will not be conducive to absorption, and it will also make the stomach swell and affect the digestive function. If your exercise lasts for 2-3 hours, it's best to supplement sugar in time to avoid hypoglycemia, so choose some sweet drinks, such as fruit juice mixed with water or sports drinks that supplement sugar during exercise. If you exercise for more than three hours, you need to take in about 500 ml of water in stages during the exercise and prepare some fruits. After the exercise, according to the length of your exercise, add 250 ml -500 ml of water.
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. At high temperature, the water in the body evaporates very quickly, so remind everyone to bring about 1000-2000 ml of water into the bikram yoga room to avoid falling off.