How to drink water during exercise, the most complete strategy How to drink water correctly during e

How do you drink water during exercise?

When exercising, some people drink water due to thirst, which causes discomfort such as abdominal swelling and stomach pain, and muscle strength decreases; Some people are thirsty, but they dare not drink water, and they do not drink until the end of training, so that their bodies become dehydrated. So, how do you hydrate during exercise?

Some people believe that drinking water during exercise will increase the burden on the heart, affect gastric emptying, and cause symptoms such as gastric traction pain, so they dare not drink water. This view and practice is incorrect. Studies have shown that prolonged exercise will cause the body to sweat a lot, and the plasma volume will decrease by 16%, and timely hydration can increase the plasma volume, reduce the resistance of blood flow, and improve the work efficiency and exercise duration of the heart.

In addition, drinking a moderate amount of water during exercise will not reduce the ability of the stomach to empty, but will strengthen it. Therefore, the water lost by the body during exercise should be replenished in time. Of course, it's better to hydrate about 30 minutes before exercising.

If you are thirsty during exercise, you can drink a small amount of water during breaks between sets. When doing ultra-high-intensity exercise, it's best to hydrate after exercise in addition to hydrating before exercise.

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.

Replenish once every 15 to 20 minutes during exercise, and replenish 50 to 100 ml of water at a time, which can be drunk in 5 to 6 sessions.

Replenish 500 ml of water 2 hours before exercise and about 300 ml of water in 2 to 3 divided doses 15 minutes before exercise.

Replenish 800 to 1000 ml of water after exercise, and also drink it in small amounts and many times.

Causes of easy thirst after exercise:

During exercise, muscles contract, protein synthesis increases, and metabolites are eliminated from the body through sweating and breathing. When sweating, both water and salt are lost, and more water and less salt are lost, which is called hypertonic dehydration. At this time, there is a lack of salt and water in the body, and people feel thirsty.

When there is less salt and more water in the body, it will cause hypotonic dehydration. The symptom of hypotonic dehydration is sweating profusely, but the more you drink, the more thirsty you get. At this time, it is not necessary to simply replenish water, but to replenish salt in moderation. Hydration alone can lead to serious consequences such as loss of consciousness and even sudden death.

The above content refers to People's Daily Online-Tips for drinking water before and after workouts Do you know.

When replenishing water, attention should be paid to the correct arrangement of water intake and drinking method. The amount of water intake during exercise has a great effect on the improvement of physiological function, and only when the amount of water intake reaches a certain amount can it have a good effect. It is not accurate to measure water intake based on subjective thirst alone, because at least more than 2% of body body weight is dehydrated by thirst, and water intake should be measured by the amount of sweat produced by the body.

As long as the body sweats during exercise, you should hydrate. The easy way to get hold of your water is to drink more on top of quenching your thirst.

Drinking water during exercise should also be done in accordance with certain methods. Generally, drinking water should be small and many times, with an interval of 20 to 30 minutes, 150 200 ml each time. In this method of drinking water, water is slowly entered into the body, which is not easy to make too much change in blood volume, and the internal environment of the body is relatively stable, and it will not cause the burden on the gastrointestinal tract and heart, which is conducive to physiological processes and motor activities.

Do not drink a large amount of water at a time during exercise, because a large amount of water suddenly enters the blood, which will dilute the blood, increase the blood volume, and increase the burden on the heart. In addition, a large amount of water is stored in the stomach. In order to temporarily store some water in the body and reduce the degree of dehydration during exercise, you can drink 200 400 ml of water 10 to 15 minutes before the gym.

Do not drink a lot of water at a time after exercise, especially before eating, otherwise it will dilute gastric juice and affect digestion.

After a lot of sweating, you should choose water that contains potassium, calcium, sodium, magnesium and other mineral elements, which can not only meet the body's needs for hydration, but also be very beneficial to maintain the balance of electrolytes during exercise.

In the case of heavy sweating, especially when engaging in strenuous exercise in summer, the human body will dissipate a large amount of heat energy in time through sweating, so as to maintain a relatively stable body temperature. However, while the body sweats a lot, sweat will also take away a lot of mineral elements, such as sodium, potassium, magnesium, etc. Deficiency of these minerals may weaken nerve control over muscles, resulting in decreased muscle strength or tonic contractions, resulting in muscle spasms.

Don't neglect to hydrate before and during exercise.

Fluids before and during exercise can improve exercise capacity and delay fatigue. Fluid rehydration after exercise is conducive to rapid recovery of physical fitness and the elimination of fatigue as soon as possible. To maintain optimal fitness, you should pay attention to the small details of maintaining fluid balance and make hydration meet the target according to the specific situation.

Replenishing water in small amounts and many times during exercise, i.e. 150 300 ml every 15-20 minutes, does not cause stomach pain. Do not supplement too much at one time, otherwise you may experience stomach upset, stomach pain, nausea, vomiting and other phenomena. At the same time, it should be noted that the temperature of hydration should not be too low.

The above content reference: People's Daily Online-Experts suggest that you should pay attention to drinking more healthy water after summer exercise.

People's Daily Online-How to drink water after strenuous exercise Pay attention to "small details".

How to drink water scientifically after exercise? Be careful not to drink drinks, soft drinks, etc., you can drink plain water, light salt water, etc. Second, do not drink too cold water to avoid gastrointestinal discomfort and indigestion.

Third, don't drink too much at one time, it is best to drink a small amount many times, not more than 200 ml at a time.

1. What kind of water to supplement: Under normal circumstances, if the amount of sweating is not large after exercise, it is enough to supplement some common drinks, such as mineral water, boiled water, tea, carbonated drinks, fruit juice, mung bean soup, milk and sports drinks. If you sweat a lot after exercise, it is best to supplement some sports drinks, salt water, vegetable soup, etc. that contain a certain amount of electrolytes.

Nutrition experts recommend not to drink too much plain water after heavy sweating to avoid causing hyponatremia.

2. How much to replenish is appropriate: The principle of hydration is how much to lose and how much to replenish. How do you know how much sweat you've lost?

Usually, the amount of weight lost is the amount of sweat lost, and ordinary people can also replenish it according to the degree of thirst. The amount of each supplement is 100-200 ml, try to drink in small amounts and avoid overdrinking.

3. When is the right time to hydrate: Before, during, and after exercise are the best times to hydrate. Many people like to hydrate during or after exercise and often neglect to hydrate before exercise.

Experts suggest that if you want to maintain optimal physical fitness, you should always maintain a balance of body fluids and avoid symptoms of dehydration, even mild dehydration is not advisable. Therefore, it is important to replenish water before, during, and after exercise.

Proper hydration after exercise is very important, now everyone knows how to drink water after exercise, and everyone should not sweat a lot of water in the future. Nowadays, some sports drinks are more popular, but they contain a lot of sugar and sweeteners, many people drink sweet and delicious, but it is harmful to the body, everyone should pay attention.

Unable to drink water in time Drink water half an hour after exercising.

Don't drink water immediately after the luck is late, and you should change the envy for a few minutes before drinking water, and at the same time pay attention to the amount of water not too much, a small amount of drinking water, and put some salt in the water, so as to supplement the loss of nutrients in the body.

Don't drink a lot of water after exercise, add some salt to drinking water after exercise, don't drink iced drinks after exercise, don't drink drinks with high sugar content after exercise, don't drink cold drinks after exercise, and don't drink raw water after exercise.

After exercising, you must pay attention to the quality of drinking water, and at the same time do not drink too cold water, and you can drink some light salt spring water slowly, and at the same time, you should pay attention to the smoothness of drinking water.

After exercising, take a slow walk and drink some water with sugar to replenish your energy.

Categories: Sports Sport >> Fitness.

Analysis: During long-term exercise, it is very important to replenish water in time. It is best to replenish water in small amounts and many times, drinking 150 200 ml every 15 to 20 minutes during exercise.

In this way, the balance of water in the body can be maintained in time, and the burden on the heart and stomach will not be increased. Drinking a lot of water at a time is not good for the body, because a large amount of water suddenly enters the body, which can make the blood dilution and increase the blood volume, which will increase the burden on the heart. In addition, a large amount of water enters the stomach, because it cannot be absorbed by the body in time (the rate of water absorption by the human body is up to 800 millimeters per hour), it will cause water to be stored in the stomach, dilute gastric juice, and affect digestion.

If you continue to exercise after drinking a lot of water, the water will shake in the stomach, making you uncomfortable and causing vomiting.

Therefore, 10 to 15 minutes before the start of the exercise, you can drink an appropriate amount of water to increase the temporary reserves in the body, which has a good effect on the physiological function of Min Sandou to maintain exercise, and the method of drinking water after exercise should also be used in small quantities and many times.

<><How to drink water before, during, and after exercise

Why hydrate?

Sweating during exercise can cause the body to lose a lot of water, but it is too late to drink water until you are thirsty, and you should hydrate before, during, and after exercise.

Sports drinks are only suitable for drinking after strenuous exercise, such as marathons, playing basketball, etc., otherwise insufficient consumption and excessive drinking can easily lead to obesity.

Drink 100-150ml of water before exercise

If you are outdoors, it is extremely important to drink water before exercising to help prevent heat stroke.

In winter, it is advisable to drink warm water to help warm up.

Drink 50-100ml of water during exercise

If you feel thirsty, drink a sips or two of water in moderation and not too much.

If you don't feel thirsty, it is also recommended to drink 50-100ml of water every 15-20 minutes.

The number of hydrations varies depending on the length of exercise, intensity, environment, etc.

Drink 300-500ml of water after exercise

Don't drink a lot of water at once! so as not to cause water poisoning, low blood sodium, etc.

Within two hours after exercising, you can drink 300-500ml of water in several times to allow the body to absorb it gradually.

You should drink plenty of water after exercise, but you can't do it right away. After strenuous exercise, you should take a short break before rehydrating.

Light salt water, drink in moderation, not too cold. Drink 150 200 milliliters of water every 15 20 minutes during the transportation and distribution of nuclei, and the total water intake per hour does not exceed 600 milliliters, which can not only maintain the balance of water in the body, but also do not increase the burden on the heart and gastrointestinal tract due to a large amount of water intake. Drinking water should not be too cold.

It is ideal to keep the water temperature at 8-14°, which is suitable for the human body to accept and avoid excessive burden on the stomach and intestines.