How to replenish water after exercise, and how to replenish water during exercise?

Hydration is important.

During weight training and fitness, the body has a strong metabolism of water and salt, and a lot of water is lost.

Reasonable and timely hydration not only helps to maintain blood volume, but also is quite beneficial to the body's blood circulation and body heat dissipation. If the body cannot replenish water in time, it will cause blood concentration, pulse beating, body temperature increase, exercise ability decrease, and fatigue will easily occur.

After exercise, it is necessary to replenish water in a small amount and many times, so that the body can gradually be replenished with water to maintain the balance of water. It is advisable to replenish every 15 minutes, about 250cc each time, and no more than 1000cc per hour, and the water temperature is between 8 and 12 degrees Celsius, which is more helpful for reducing the body temperature generated during exercise and preventing overheating.

In addition, water supplementation can be replaced by sports drinks, with the addition of glucose and glucose sodium chloride as the preferred choice.

Do not add too much water at one time during exercise, otherwise it is not conducive to absorption, but also will make the stomach distend, hinder the activity of the diaphragm, and affect the digestive function. The correct way to hydrate is to drink a small amount of water at the break between sets, i.e. about 25 ml. You can also replenish water every 5 minutes or so, and the amount of water you drink should not exceed 100 ml each time.

The water should be lukewarm, even in summer, the water temperature should be between 5 and 10 degrees, and ice water should not be drunk.

Do not drink more than 500ml of water at a time after exercise, and drink less water many times.

The first point is to drink water an hour before exercise, and then you can sweat a lot after exercise, so that you can metabolize fat and calories well, and the second point is to drink water an hour after exercise, which can replenish water well and make the body healthier

During exercise, it is good to replenish water in small amounts and many times. Sweating a lot during exercise will make people dehydrated and lose minerals, it is best to replenish water in small quantities and many times during exercise, so as to maintain the water needs of exercise, and a large amount of water at one time can easily increase the burden on the heart and kidneys, which is not good for physical health.

Drink water appropriately, the water temperature is best to be at a suitable temperature, not too cold, otherwise it will be bad for the stomach.

Every 15-20 minutes during exercise, you can replenish 120-240 ml of water. Do not exceed 800 ml per hour.

Health is a concern for everyone, exercise has become the most healthy way for many people to pursue, exercise can enhance physical fitness, improve immunity. After strenuous exercise, the body is very easy, so it is very necessary to replenish water, but the way to drink water after exercise is not correct, it will also have certain harm to health, so, do you need to replenish water in time after strenuous exercise?

People have a great knowledge of replenishing water, drinking the right will help the body's health, and drinking the wrong one will have a certain harm to health. After strenuous exercise, the more intense the energy metabolism in the body, the more consumption will be, and it is necessary to supplement nutrition in time to provide more conducive to the recovery of muscles and immunity, and prevent the body from functioning.

1. People need to replenish water in time after exercise, because water will be consumed by the body in the process of exercise, so they should replenish water in time after exercise. Drink a moderate amount of water after strenuous exercise, and it is not advisable to drink too much at one time, so as not to reduce the salt content in the blood, so as to avoid muscle cramps caused by drinking a lot of water.

Second, it is necessary to replenish water after strenuous exercise, but we must pay attention to the method of drinking water, people in the process of exercise gastrointestinal blood reduction, at this time the gastrointestinal function is relatively poor, water absorption function is also very weak, should not drink a lot of water, so as to avoid the occurrence of "water poisoning".

3. After strenuous exercise, no matter how thirsty you are, don't drink water immediately, it's best to wait for 20 minutes and then drink a small amount of times, and the overheated and relaxed ** will not shrink because of this, which is more conducive to muscle recovery and growth after exercise. After strenuous exercise, if you are too thirsty, you can take a small sip in your mouth, and then swallow slowly.

4. After strenuous exercise, drink water as much as possible to drink functional drinks and light salt water, which can replenish the salt and energy of the human body in time and ensure the normal operation of the body. After strenuous exercise, it is not recommended to drink plain water, which will cause blood thinning, increase sweating, and make the body further dehydrated.

Here's a reminder that people who usually like to exercise should replenish an appropriate amount of water between half an hour and two hours before exercise, so as not to lack water due to sweating during exercise. In the process of exercise, you must drink a small amount many times, and avoid one-time heavy irrigation after dry mouth, which can easily lead to the body's electric keratin disorder, and in severe cases, it can lead to permanent damage or death of the nervous system.

After strenuous exercise, it is necessary to replenish water in time, and the water content in the body during exercise drops significantly, and timely replenishment of water is better for our body.

No, you don't. After strenuous exercise, you must rest in time, and then you should also pay attention to the breathing rhythm, and do not drink water immediately, otherwise it is likely to be harmful, and your health is likely to die suddenly.

No. Because after strenuous exercise, the body will be dehydrated a lot, and if you drink water immediately at this time, it will increase the burden on the kidneys.

After exercising, sweating profusely is the "standard configuration" of almost every exerciser who walks off the sports field, especially when engaging in large-scale sports such as basketball, badminton, tennis, etc., the water in the body is quickly lost with sweat.

Bodybuilders will soon feel dehydrated due to dehydration, and there will inevitably be a decline in physiological function and exercise ability due to dehydration, so it is very important to scientifically hydrate during exercise.

Taking tennis as an example, the scientific hydration does not start from the time enthusiasts walk into the tennis court, but from the night before the practice or competition, we should start to pay attention to hydration, and maintain a balanced diet and nutrition in terms of diet, so as not to feel thirsty or bloated.

Two hours before the start of exercise, in order to maintain a good competitive condition, experts recommend that enthusiasts supplement 500 ml of plain water several times during this time to facilitate the body's absorption and digestion.

In the process of exercise, enthusiasts also need to supplement a small amount of water and sports drinks, or light salt water, do not drink water in large gulps when replenishing body water, and the water temperature should be kept at 15 to 20 degrees Celsius, do not drink water below 8 degrees Celsius, which can easily cause stomach cramps.

After exercise, sweating athletes need to supplement electrolytes containing sodium, potassium, magnesium, calcium, phosphorus and other electrolytes while drinking water.

1. Warm-up before exercise: The main function of warm-up is to stretch muscles, move joints, etc., warm-up before exercise is one of the important measures to prevent injury, especially for amateur sports enthusiasts, if there is no proper warm-up and start strenuous exercise directly, it is easy to cause muscle strain, joint sprain, abdominal pain and other symptoms. 2. Drinking water "in small quantities and many times" is the healthiest

In summer, the temperature is high, the physical energy consumption is large, and a lot of exercise will accelerate the loss of water in the human body, so it is necessary to replenish water in time. Drink two glasses of water about half an hour before exercising; During exercise, it is necessary to replenish water in time, and it is best to drink normal saline. Hydration should be done in small amounts, many times, neither in large quantities at once, nor until you are thirsty.

3. Don't be greedy for cold after exercise, rest for a while and then take a shower After exercise, the pores of the human body are in a state of expansion.

Avoid exercising in strong light: around noon, the scorching sun is in the sky, and the temperature is at its highest. In addition to swimming, avoid exercising at this time and beware of heat stroke.

Avoid exercising for too long: A workout should not be too long, 20 to 30 minutes is appropriate, so as not to sweat too much, the body temperature rises too high and cause heat stroke. ;2. Avoid drinking a lot of water after exercising

Sweating a lot during summer exercise, if you drink a lot of water at this time, it will increase the burden on the blood circulation system, digestive system, especially the heart. At the same time, drinking water causes more sweating and further loss of salt, which can cause symptoms such as cramps and cramps. ;3. Do not wash cold immediately after exercising.

Exercise is to improve health and develop the body in an all-round way in order to enhance physical fitness. The essence of the principle of scientific physical exercise lies in the effective development of the body and the enhancement of people's physique. According to this, the principles of scientific physical exercise include the principle of graduality, the principle of repetition, the principle of comprehensiveness, the principle of consciousness and the principle of individuality.

2.The principle of progressiveness: progress is to advance, develop, and improve, rather than stay at a level.

Laughter is a gradual, sequential, and sequential change, not a sudden or drastic change. The principle of progressiveness is the rule established by the law of physical enhancement for the process of exercising the body by various means of physical exercise. In the process of scientific exercise, the most essential is the problem of exercise load, and gradually does not mean that the average load is increased every day, but according to the adaptability of the human body to exercise, according to the requirements of excess load, the exercise load is increased in a planned way.

1. Hydration follows the principle of being proactive and small and many times. When marathon professional runners replenish water, they will pinch the mouth of the bottle to reduce the amount of water replenished at a time, and replenish it multiple times, so as to achieve a fast and effective hydration effect. Therefore, the correct way is to keep the hydration rate at a gentle rate and do it intermittently many times, and the water intake should not exceed 200 ml each time, and there should be at least a 15-minute interval between the two hydrations.

2. Natural mineral water or sports drinks are preferred. A lot of sweat is lost during exercise, of which 98% and 99% are made up of water, and the rest is urea, lactic acid, fatty acids and various electrolytes. Excessive loss of electrolytes in the body can have a serious impact on exercise performance and health.

Therefore, after a lot of exercise, it is necessary to replenish both hydration and mineral elements.

The main body of the exercise fluid within the hour is water, longer than 1 hour or in extreme climates, it is recommended to drink sports drinks. Purified water is not suitable as drinking water during or after exercise because it does not contain minerals.

4. Pay attention to hydration before exercise. In hot weather, exercisers should also replenish an additional 250 500ml of water.