2. Drink about 500ml of boiled water or mineral water 2 hours before exercise.
3. During exercise, if the time exceeds 1 hour, add 4%-8% carbohydrates, such as sugar, to the water; Or add 0.11-0.15g salt to each liter of water, and control the water temperature at 15-22 degrees Celsius.
Even if you don't feel thirsty, you'd better drink one or two sips of water every 20 minutes or so.
5. Drink electrolyte drinks after exercise, that is, drinks containing minerals such as sodium, potassium, chlorine, magnesium, calcium and phosphorus. There are many finished sports drinks on the market. Or add phosphorus-containing salt into boiled water at the ratio of 1: 15 to make salty boiled water for drinking.
Choose one that suits you ~
It is necessary to replenish water in time after exercise, but non-sports professionals often ignore or don't understand the correct way to drink water after exercise. Not long ago, I watched a CCTV sports program, only to find that I also neglected the correct drinking method in my daily exercise. Here, athletes should be warned to keep good exercise habits and drink water after exercise.
Sweating a lot during exercise, if the lost water is not replenished in time, it will cause dehydration and reduce the physiological function and sports ability of the human body. When dehydration accounts for 2% of body weight, the heat resistance of the body decreases, and when dehydration accounts for 4% of body weight, the muscle endurance decreases; Severe dehydration can lead to hyperthermia, circulatory failure and even death. Therefore, if it is not supplemented in time, it will be harmful to the human body.
Pay more attention to drinking water when exercising for a long time, especially in summer or in hot and humid environment. The best way to replenish water is to drink 15 ~ 20min during exercise, and the total water consumption per hour should not exceed 600ml, so as to keep the water balance in the body and avoid increasing the burden on the heart and gastrointestinal tract due to drinking a lot of water. You can also drink water before exercise, and add 300 ml of water 1 hour before exercise. After exercise, you should also replenish water a few times.
With the loss of water, body fluids are also lost, and electrolytes such as potassium, calcium, sodium and magnesium contained in body fluids are also lost. So you can also choose to supplement some sports drinks (you can also use cold boiled water or low-sugar drinks with a little salt). However, the sugar content of the beverage should not be too high, because the concentration of sugar is too high, which will make the beverage stay in the stomach for too long, but make the water not enter the body in time. Generally speaking, the concentration of beverage sugar should not exceed 5% in summer, preferably around 2.5%, and it can be 5 ~ 15% in winter. The temperature of water is not as cool as possible, and 8 ~ 14 degrees Celsius is appropriate. In addition, if you exercise in the morning, because after a night's sleep, your body loses water, and your whole body tissues, organs and cells are in a state of relative water shortage, so you should replenish water before exercise, but it should not be too much, 150 ~ 200 ml is enough.
During strenuous exercise, before and after exercise, it is not advisable to drink a lot of water at one time. Drinking water during exercise should be based on the principle of small amount and multiple times, and it is best to drink light salt water or salty drinks to maintain the balance of water and electrolyte in the body.
Exercise consumes not only energy, but also water, especially in summer, which often makes people thirsty. How to replenish the water lost in the body is also an aspect that needs attention.
The first is the quality of drinking water. Try not to drink all kinds of drinks, such as soda; Drink boiled water, or mung bean soup, or 1% light salt water. In order to clear away heat and relieve summer heat, timely replenish sodium lost in the body due to a lot of sweating.
The second is to avoid taking too cold water. Because people's body temperature is usually around 37 degrees, it can rise to around 39 degrees after exercise. If you drink too cold water, it will strongly stimulate the gastrointestinal tract, causing gastrointestinal smooth muscle spasm and sudden contraction of blood vessels, leading to gastrointestinal dysfunction and indigestion.
The third is the amount of drinking water. When you sweat a lot during exercise, you need to drink a lot of water, but you can't drink enough at one time. You should drink it several times. Generally, the quantity of drinking water at one time should not exceed 200ml, and the interval between drinking water at two times should be at least 15min. In addition, drink water slowly, not too hard.