1, rehydrate 300 ml before exercise 1 hour, and rehydrate several times after exercise. If you drink a lot of water at one time because you are thirsty after strenuous exercise, the salt in your blood will decrease and the burden on your heart will increase.
2. So you can also choose to supplement some sports drinks (cold boiled water or low-sugar drinks with a little salt can also be used), but the sugar content of the drinks should not be too high, because the sugar concentration is too high, which will make the drinks stay in the stomach for too long, but make the water not enter the body in time, resulting in water shortage in the body.
2. Under long-term exercise, the lost sweat contains the most sodium, and the loss of sodium ions and chloride ions can not adjust the physiological changes such as body fluids and temperature in time. At this time, supplementing water may not be enough to cope with the loss of electrolyte.
There are two forms of water loss, one is to lose water through sweating, and the other is to consume water through breathing. Aerobic exercise can lose 1420 ml of body fluid per hour, and at the same time reduce about 1.7 ~ 2. 1 kg of body weight.
4. Because it takes 20 ~ 30 minutes for water to enter the stomach and be absorbed by the human body, drinking a lot of water at a time will concentrate the drinking water in the stomach, but it can't really achieve the purpose of replenishing water.
5. The amount of drinking water should be properly supplemented. Because you sweat during exercise, you need to drink a lot of water, but you can't drink enough at one time. You should drink more often. Generally, the quantity of drinking water at one time should not exceed 200 ml, and the interval between drinking water at two times should be at least15min. Besides, drink slowly, not too hard.
6, avoid taking cold water, because people's body temperature is usually around 37 degrees, and can rise to around 39 degrees after exercise. If you drink cold water, it will strongly stimulate the gastrointestinal tract, causing gastrointestinal smooth muscle spasm and sudden contraction of blood vessels, resulting in gastrointestinal dysfunction and indigestion.
7. Every 15 minutes to half an hour after exercise, remember to rest. Replenishing water at this time is the best time for your health.