Reason:

About 300 ml of water should be added 30 ~ 120 minutes before exercise, which is helpful to slow down the temperature rise, improve the water storage in the body, reduce the degree of water shortage during exercise and prevent dehydration during exercise. In particularly hot weather, 250 ~ 500ml of water should be added.

If you exercise for a long time and sweat a lot during exercise, it is necessary to replenish water during exercise. The gastric emptying rate of water is about 65438 03 ml per minute. Moderate and low intensity exercise has little effect on the gastric emptying rate of water, even if it is fatigue. The gastric emptying rate will not change. Therefore, a small amount of water should be supplemented many times during exercise, that is, every 15-20min 150 ~ 300ml, which will not cause stomach pain. Never supplement too much at a time, or you may have stomach upset, stomachache, nausea, vomiting and so on. At the same time, it should be noted that the temperature of make-up water should not be too low.

Exercise on an empty stomach requires attention:

Exercise on an empty stomach must be cautious. Because, for the body, if the way is improper, fasting exercise will become redundant efforts, which may bring some harm. Will excessive glycogen deficiency lead to hypoglycemia? Therefore, exercise on an empty stomach should pay attention to the risk of nausea and fainting.

Take some food with you so that you can eat it when you need it for training. Pay special attention to replenish water in time and don't ignore the dinner after exercise.

Do not exercise on an empty stomach more than two or three times a week, and do not exercise for more than one hour at a time. Otherwise, not only the consumption of the body is not obvious, but it may even lead to risks.

Extended data

Expert advice:

Water is the main supplementary liquid for exercise within one hour. It is recommended to drink sports drinks for more than one hour or in extreme climate or exercise. Pure water is not suitable for drinking during or after exercise because it does not contain any minerals. Intake of purified water can not only help the body to obtain minerals, but also increase the discharge of minerals such as sodium, potassium, calcium and magnesium. If you always choose to drink pure water after long-term strenuous exercise, it will have a short-term impact on your heart and be bad for your health.

Therefore, after exercise, you can drink natural water containing natural mineral elements or suitable sports drinks to replenish the lost electrolyte and keep healthy exercise.

People's Health Network-Pay attention to the "small details" of how to drink water after strenuous exercise

People's health network-fasting exercise has advantages and disadvantages, and scientific training can benefit and avoid disadvantages.