Before the game

It is very important to ensure that athletes are not short of water before the competition. Athletes should have started the procedure of "filling in the form" the day before the competition. For example, the night before the game, you can drink one liter more juice than usual, and a certain amount of sugar will be added to the juice. Compared with usual, if more glycogen is stored in the muscles before the competition, the water in the body will increase. This is because glycogen is easily combined with water. Every additional 200 grams of glycogen, such as glycogen from high-carbohydrate foods, will increase the water content in the body by more than half a liter. This will help to reduce the water loss in the game. This also shows that it is beneficial to eat high-carbohydrate food before the game. Coffee should be avoided as much as possible. Coffee contains caffeine, caffeine has diuretic effect, which will lead to water loss more than the water obtained from coffee.

In the game

A small amount of water should be replenished continuously during the competition. It is ideal to drink 100 to 300ml every 15 minutes. Water should contain 2-3% sugar. This is equivalent to drinking 1-2 liters per game, plus 30-50 grams of sugar. This is basically enough to supplement the water lost by sweating and meet the demand for sugar. Although drinking water during the competition is very important, it should not interfere with the progress of the competition. Drinking water at the critical moment of the game will interfere with the rhythm of the game. It is ideal to stop drinking water naturally.

When you do aerobic exercise for more than 60 minutes, drink some drinks in time to replenish water, instead of waiting until the end of delivery. Once the body loses too much water during exercise, there will be dehydration symptoms such as muscle spasm, dizziness and thickening of blood. At this time, the heart will be overloaded to maintain your normal body temperature. If you don't replenish water in time, your muscles will be damaged. The next day, you will find that your muscles are sore.

After the game,

In one study, some athletes took a water balance test after the competition. During the competition, athletes lose about 1.5-3.0 liters of water, accounting for 2-4% of their body weight. After the game, although the athletes replenished as much water as possible, they only replenished half of the lost water in the first four hours. It takes about 10 hour to restore water balance. Other studies also show that the recovery of water balance is a very slow process. These observations show that drinking plenty of water immediately after the game is not an effective method. It is common for athletes to dehydrate after a game.