How much water do you lose during exercise?
What a surprise! After jumping in aerobic dance for an hour, the sweat lost is actually close to a small bottle of mineral water. _
The amount of sweating during exercise is mainly related to the exercise environment and exercise intensity. The higher the intensity of exercise, the worse the air mobility in the exercise environment and the more sweating. Take the regular exercise of ordinary people, for example, an hour's aerobic dance, moderate and low-intensity jogging, will generally lose about 500cc of sweat after exercise. If you play basketball in the scorching sun or increase the intensity of exercise, the water loss may be nearly 1 000 cc. _
In addition, when the body loses a lot of water after exercise, the salt concentration in the blood will increase, increasing the burden of cardiovascular operation. Therefore, if it is not supplemented in time, it will affect the operation of cardiovascular function. _
Principle of sports water supplement _
There are three stages to replenish water: before exercise, during exercise and after exercise. Before exercise, add about 500cc of water, intermittently add 10 ~ 150 cc of water during exercise, and try to add water after exercise. Because it takes 20 to 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. _
As for the saying that drinking plenty of water before exercise may lead to "gastroptosis", you may worry too much; Supplementing more water than the load before exercise may indeed produce a feeling of fullness, which may affect the performance of exercise, but it will not cause gastroptosis. _
Is sports drink really suitable for sports drinking _
When fitness becomes the habit of more and more people, the brand and flaunting function of sports drinks will become more and more dazzling. However, is sports drink really more suitable for athletes than boiled water? The key point of hydrating after exercise is not only the water intake, but also the body's water retention ability. _
Because the body will lose electrolytes such as sodium and potassium after exercise, so that the body is in an unbalanced state. At this time, the water supplemented by drinking water will often be directly excreted, but it can't be well preserved in the body for the body to use. Due to the loss of electrolyte, the pressure of human body is unbalanced. At this time, in addition to supplementing water, it is also necessary to supplement appropriate electrolytes to help the pressure in the human body restore balance and keep the absorbed water in the body for human use. _
If you exercise within an hour, the electrolyte loss may not be enough to be replenished. At this time, drinking ordinary boiled water can achieve the purpose of quenching thirst and tonifying deficiency; However, when the duration of exercise exceeds 1 hour and the intensity is high, it is best to drink a proper amount of sports drinks or salted water as a supplement, and help the human body restore its balance by ingesting sodium and potassium components in the drinks. _
How to drink while exercising? _
Ideally, exercise should be divided into pre-exercise, during exercise and after exercise. About 500cc should be added before exercise 15 ~ 30 minutes, 10 ~ 15 minutes, and as much as possible after exercise. However, if you add too much water before exercise, it may increase the weight of your stomach and make it uncomfortable during exercise. Therefore, if you can't drink 500cc, you can slightly reduce the amount of water. _
How to drink water scientifically after exercise _
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℃, it can rise to around 39℃ 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.