What is the best drink to replenish water when sweating during exercise!?

It is important to replenish water before and after exercise

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 energy, 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, increased pulse beat, increased body temperature, decreased exercise ability, and fatigue will easily occur.

Before exercise. It is necessary to replenish water reasonably, but not too much, too much will make the stomach uncomfortable, affect appetite and digestion and absorption, too much water will affect the burden on the heart, kidneys, and excretory organs, and also make the blood more diluted.

In motion. It is also not advisable to drink a lot of water during exercise and after training, and it is necessary to replenish water in a small amount during and after exercise, 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.

Generally speaking, if you don't sweat much, supplement common beverages, such as mineral water, boiled water, tea, carbonated drinks, fruit juice, mung bean soup, milk, sports drinks, etc. If you sweat a lot, it's best to supplement with sports drinks, salt water, vegetable soups, etc., that contain a certain amount of electrolytes. When sweating heavily, do not binge drink boiled water alone, supplement 100 200 ml each time.

Excessive sweating is thought to be caused by a lack of electrolytes, calcium, or trace elements such as zinc. Therefore, first of all, you need to supplement some trace elements such as magnesium, calcium, potassium, etc., such as eating more mung beans, red beans, bitter gourd, cucumbers, oranges, grapefruit and other foods and fruits, which can well supplement some trace elements required by the body, including calcium, which can be well improved; You also need to pay more attention to rest and don't overwork. Also, excessive sweating may cause the symptoms of collapse to occur, so be sure to pay more attention.

Exercise sweats a lot, drink more water during exercise, and don't drink water after exercise.

Drink a bottle before exercising.

1-2 hours before exercise, supplement about 500ml of water to ensure that the body has enough water during exercise, which can not only prevent the body from prostrating due to excessive lack of water, but also ensure that the body is in the best state of exercise.

Exercise in small amounts many times.

During exercise, the rate of water metabolism accelerates, and a large amount of water is lost, so you should replenish water in small amounts and many times, preferably about 150 ml of water every 20 minutes or so.

It is not uncommon to see athletes hydrating between games, such as soccer matches, and for high-intensity exercise in high temperatures, the amount of water should be more than 300 ml per hour.

Sports drinks are indispensable.

When exercising for more than an hour, you need to replenish water, sugar, and electrolytes with a sports drink.

However, it is necessary to follow a small amount and several times to avoid excessive burden on the gastrointestinal tract and cardiovascular system caused by drinking a large number of sports drinks at one time.

After exercise, your weight determines the amount of water you need.

After exercise, it is necessary to replenish water in time, and the amount of water drunk is related to body weight, and for every kilogram of weight lost, the water intake should increase by about 500 700 ml.

It should be noted that it is not advisable to drink supercold water, and the water temperature should be 37 39.

Hydrate before exercising.

If you don't want to get dehydrated during or after exercise, you can drink water 2 hours before exercise. This is because drinking water before exercise can improve the body's ability to regulate heat and reduce the heart rate during exercise. It is important to note that you need to drink 2 hours before exercising because it needs to give the kidneys a certain amount of time to metabolize so that the kidneys can excrete excess water from the body.

Supplements in sports.

If you exercise for more than an hour, you should drink some light salt water, because at this time, many ionic components in the body are metabolized. Please note that adding plain water to exercise will not have a hydrating effect. If you don't like to drink light salt water, stop for a sports drink every 20 minutes or so, which will balance the loss of sweat in the body and avoid dehydration and damage to the body.

You need to stay hydrated in order to exercise in the morning.

Many people like to work out in the morning, so they will feel refreshed throughout the day. But you may not know that you need to hydrate before your morning workout because after a night's rest, the water in people's bodies has already been metabolized. At this time, it is easy to become dehydrated if you let your body exercise in a dehydrated situation.

Hydration is not easy, the temperature is too high or too low.

Whether it's plain water or a professional sports drink, don't rush to find a cold bottle to drink even after exercising in hot weather; Of course, hot water is not good, it will increase the amount of sweating and make the body uncomfortable. The most suitable temperature is generally 8 14, that is, the temperature at room temperature.

Don't drink too much at once.

You need to hydrate after exercise" is true, but too much water at once is not good for your body. The best way to hydrate is to replenish 150 200 ml every 15 20 minutes during exercise, and the total amount of water per hour should not exceed 600 ml, so as to maintain the water balance in the body and not increase the burden on the heart and gastrointestinal tract due to large amounts of water.

You can choose different drinks according to different exercise intensity and time, as follows:

1. Cool boiled water.

The drink after strenuous exercise can be cold plain water, which leaves the digestive tract very quickly and enters the tissues, and can also promote cooling from the inside of the body.

However, this is an exception for long-lasting exercise, when He Fan needs to do a relatively long (more than 60 minutes) and intense exercise, in order to avoid dehydration, real sports drinks are still needed.

2. Sports drinks.

Sports drinks are developed for energy expenditure, changes in the body's internal environment and reduced cell function during exercise, and quickly replenish water, electrolytes and energy for the human body before, during and after exercise, maintain and promote fluid balance and rapid recovery.

The national standard stipulates that sports drinks must contain a certain amount of electrolytes (sodium content of 50-1200 milligrams of liters, potassium content of 50-250 milligrams of liters), and a certain amount of carbohydrates (sugar) (content of 3-8 grams of 100 milliliters).

3. Light salt water.

During exercise, if the time is more than 1 hour, you should drink some light salt water, add grams of salt per liter of water, and control the water temperature at 15-22 degrees Celsius. When you sweat a lot during exercise, sweat contains a lot of ionic components, and then drinking plain water without any ionic content will not have a replenishing effect.

When you sweat a lot, you can drink some water with salt, which can replenish and unlock the lost salt and make your body balanced. You can also choose to drink vegetable soup for exercise after sweating, and it is better to have dietary fiber in vegetable soup. You can also choose to drink tea, and there is a certain amount of potassium in tea, which can supplement the potassium needed by the body.

The best thing to do is to drink light salt water, which will not only replenish water but also electrolytes.

In the case of excessive sweating, the most important thing is to drink more boiled water, because boiled water is a kind of boiled water, which can be well absorbed by the body, and can also speed up the metabolism in the body. If you drink drinks, it is not actually able to effectively replenish water, and it is likely to damage the body, especially frozen drinks, and do not drink too much strong tea.