First, how to drink 1 for sports drinks, and add 1 ~ 250 ~ 500 ml of liquid 2 hours before exercise, which can increase the sugar reserve in the body.
2. Exercise a little more times, and replenish 125 ~ 250 ml of liquid every 15 ~ 20 minutes to prevent stomach discomfort. Supplementing blood sugar, prolonging exercise time and delaying fatigue.
3. Replenish the fluid lost during exercise after exercise. Every time you lose 65,438+0 kg in exercise, you need to replenish 65,438+000 ml of liquid, which can accelerate the recovery of water, sugar, inorganic salts and trace elements lost in the body, promote the rapid recovery of muscle glycogen and achieve the effect of eliminating fatigue.
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You can drink sports drinks a few times. Second, understand the precautions of sports drinks 1. You don't have to drink sports drinks. After exercise, a lot of water and some minerals in your body will be excreted with sweat, which is also the reason why people feel tired after exercise and have mental illness. Therefore, it is necessary to properly replenish water to the body after exercise, and whether it is necessary to drink sports drinks depends on the time and intensity of exercise.
2, sports drink characteristics Sports drinks must contain four characteristics, one is to replenish water, the other is to contain nutrients, such as sugar, vitamins and minerals, the third is to have functional ingredients, and the fourth is to contain no carbonic acid, no caffeine and no alcohol.
3, suitable for sports drinks for people who consume a lot of physical strength, people who often go to fitness and sweat more, you can drink it properly. Experts say that athletes who do high-intensity sports such as marathon should drink sports drinks.
4. The intensity is not enough, so many ordinary bodybuilders do not need to drink sports drinks, which leads to excessive calorie intake, which in turn affects the fitness effect. Fitness experts point out that it is enough for short-term exercisers to replenish water in time to prevent dehydration, and there is no need to drink sports drinks at all.
Note: However, sports drinks are essential for athletes who are about to participate in competitive competitions or train for more than 2 hours at a time.
5, unhelpful and harmless sports drinks are unhelpful and harmless. If you are an ordinary person who doesn't exercise regularly, drink a lot for a long time because it contains a certain amount of electrolytes such as potassium and sodium. It will increase the burden on organs such as the heart and kidneys.
Note: people who already have kidney disease, hypertension and other diseases should not drink at all. In addition, the elderly and children had better not drink.
6, carbonated drinks useless sports drinks This drink containing low sugar and trace elements can supplement water and electrolytes to make up for body consumption. Besides refreshing people, carbonated drinks also contain no trace elements, which is not helpful to the weak body after sweating.
Precautions: carbonated water, citric acid and other acidic substances are easy to cause gastroesophageal reflux.
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Third, drinking water is more beneficial. 1. Replenishing water is very important. Many people ignore the hydration before exercise. In fact, it is a risky thing if the human body exercises without water. Due to the lack of water lubrication between organs and tissues, it is easy to cause wear and tear. Therefore, it is best to drink enough water 1 hour before exercise.
2. What is healthy water? Experts clearly pointed out that healthy water should have several characteristics: certain hardness, balanced mineral elements and weak alkalinity.
3. Selection of water types There are many kinds of drinking water and beverages on the market. Tracing back to the source, there are actually only two sources of water on the market, one from natural water and the other from urban tap water.
4. Tap water is an unnatural water source with poor water quality. In the process of treatment, all substances in the water will be removed, regardless of their composition. The pH value is 5.0-7.0, but there are food additives such as magnesium sulfate, potassium chloride and potassium carbonate. This kind of water can't achieve the expected effect.
5. Natural water is more beneficial. Natural water is treated to a minimum, and its pH value is 6.5-8.5. Water rich in natural mineral elements such as potassium, calcium, magnesium and metasilicic acid is more beneficial to sports people.