Do I need to stay hydrated for running?

In fact, when running, you don't need to replenish water in time, because your body's best will get a certain adjustment when running, in a short period of time, the body will not be dehydrated, if you always replenish water, it is not good for our entire body to adjust, but after exercise, you do need to replenish water in time, and you also need to replenish water during long-term exercise, and others do not need special hydration. Represents personal views only.

Hello, this statement is correct, but it depends on whether it is a long-distance run or a sprint, long-distance running, such as a marathon, must be replenished halfway, because the human body will lose a lot of sweat, and the body water will be reduced, so it needs to be replenished; If you sprint, such as 100 meters, you can run it in more than ten seconds, you won't sweat much, and it's okay if you don't hydrate. Thank you.

You can replenish water within 15 minutes to half an hour after running, add half a teaspoon of table salt to the water, you can replenish the salt lost during exercise, improve muscle weakness, nausea and vomiting If you run aerobically for about 30 minutes a day, water without any additives at all is a very suitable drink to help you keep your water moderate. However, if you're exercising for more than 60 minutes, or in a training state where extreme heat or intensity can make you sweat profusely, you'll need something more useful than water.

Thirst is a warning message from the brain when the body becomes dehydrated. Physiologically, the lack of water in the body causes the osmotic pressure of the crystals in the body fluids to increase, and then the receptors relay this information to the nerve centers, causing us to feel thirsty. If we want to quench our thirst, we must make the osmotic pressure of the drink crystals lower than the original osmolarity of the body fluids.

Therefore, drinking cold boiled water and mineral water is the easiest and fastest way to quench your thirst. In the process of running, the body will consume a lot of energy and water, so after running, you will feel very thirsty, and you can't wait to pour a large bottle of water in one go, but not only can you not drink water immediately after running, but the water you drink is still selective, so let's take a look at what is best to drink after running.

Sweat contains sodium, chloride ions, potassium, calcium and other electrolytes, after a long time of running, a lot of sweat will be lost, the loss of sodium ions and chloride ions causes the body to be unable to adjust body fluids and temperature changes in a timely manner, and the light of water is not enough to cope with the loss of electrolytes, and sports drinks contain sodium, potassium, chloride ions and glucose and other components, so drinking sports drinks can not only replenish water, but also effectively replenish the lost electrolytes.

Measure your weight before running and test again after running. Calculate how much weight you have lost in kilograms. For every 1 kg dropped, water should be replenished within 2 to 4 hours (1:

And so on. In other words, let's say a runner loses 2 kg after practice, and he needs to make up 3 liters of water in 2 to 4 hours.

Running requires timely hydration, and the analysis is as follows:

1. Exercise for a short time, such as sprinting, half an hour before exercise, replenish an appropriate amount of water (about 100-200 ml at room temperature), and replenish a small amount of water during training intervals.

2. Exercise for more than 30 minutes, such as long-distance running, be sure to hydrate during exercise, a small amount of time. If necessary, such as if the temperature is too high and the consumption is too high, salt supplementation is also required.

3. No matter how you exercise, you should hydrate in time after exercising, but you should also consume it in moderation. Never drink too much water at once. Drink plenty of water.

If you drink water immediately, you may choke or increase the frequency of heart work, which may cause premature heart beats or people are in shock.

Running requires timely hydration, but you can't drink it while running, and you should replenish it in time after running.

I think when running, you also need to divide the running situation to decide whether to replenish water, if it is a sprint, there is no need to replenish water, because once you replenish water, it may affect the performance of the sprint. However, if it is a long-distance run, such as a marathon, then it is necessary to replenish water in time, because if we insist on long-term running, we need to replenish water before we can make persistent efforts to run a marathon without dehydration and fainting.

Running requires instant hydration, and it is easy to lack water when sweating while running!

Of course, it is necessary to replenish water, as running will consume a lot of water in the body, so it is necessary to replenish water in time.

It's important to stay hydrated when running, as you lose a lot of water when running.

You don't need to replenish water in time for running, and you don't need to replenish water in time after running, you must wait until half an hour, and then walk slowly for half an hour before you can see water in your body, otherwise your body will feel uncomfortable.

Running does not require timely hydration, and you should not drink water immediately after running.

I think it is necessary to replenish water in time when running, because people sweat faster when running, which is easy to cause dehydration in the body, so it is necessary to replenish water in time.

When exercising, you will sweat a lot, and hydration before and after exercise is the key, but hydration should not be indiscriminately hydrated, and hydration is also particular.

1.Drink a small amount of water an hour before running.

Experts advise that hydration before running is key. Many people often ignore hydration before running, and even have the misconception that drinking water before running can cause stomach cramps. In fact, you should drink a small amount of water an hour before running.

When thirst is felt, the body has already lost about 3% of its body weight of sweat, so it is necessary to rehydrate when it feels thirsty, and it takes 48 hours to replace the amount of fluid lost.

2.After running, it is important not to over-concentrate the replenishment of water. Heavy drinking can only solve the temporary feeling of thirst, but it increases urination and sweating, and further depletes in the body, which also increases the burden on the heart and kidneys. At this time, it is still necessary to drink a small amount of water and drink more often, and supplement salt appropriately.

3.Drink a small amount of water after strenuous exercise, and then increase the amount of water after resting for a period of time, and avoid drinking raw water, cold water, carbonated drinks, and sports drinks. "Be sure to drink it in small sips, and don't drink it all in one sitting. ”

It depends. Sprinting is not needed. Long-distance cross-country races. The halfway point of the right gear can be added to keep running. But don't drink too much, drinking too much is not good for the lungs.

During running, it is necessary to replenish the lost water in time.

Water plays an irreplaceable role in the process of self-regulation of core temperature in the human body. Through water intake and volatilization, the body's temperature can be maintained within a stable range. It can be seen that in order to avoid excessive body temperature, runners must keep their bodies hydrated.

Breathing, sweating, etc. can lead to the loss of water in the body, although everyone has different water needs, but there is a unified reference standard, that is, it is normal for urine to appear yellowish, and darker color means lack of water.

Long-distance running is needed, like a marathon. Short distances, such as those for daily fitness, are generally rehydrated after running.

Running definitely needs to replenish water in time, when replenishing water, you should drink a small amount of water, don't drink too quickly, so that the body can absorb water for exercise.

Yes, sweating when running will consume a lot of water, so you need to replenish water in time, and it is best to put some salt to replenish the salt lost by sweating.

Of course, you need to hydrate in a timely manner, as a lot of water is consumed during running. But don't drink cold water when running, and don't drink too much. It is best to add a little warm light salt water appropriately.

In this way, your body's electrolytes will be balanced without any problems.

Whether you need to hydrate while running depends on the type of running and the situation. In general, about 30 minutes before running, you can properly hydrate. If you run a marathon, you can drink a small amount of water (or a small amount of water).

Generally, you can't replenish a lot of water immediately after sprinting, so you need to hydrate a small amount and many times. Otherwise, it is easy to cause vomiting and other phenomena.

It should be replenished in time, because running will sweat, and people will be dehydrated, so they should be replenished in time to drink more water and detoxify the body.

Running is a lot of exercise. Sweating a lot. Hydrate in a timely manner. Hydrate properly. But don't overdrink.

Many runners will ask, what is the most reasonable nutrition to supplement after running, scientific running methods tell you that it is more important to supplement knowledge before running, and a scientific running can make you get twice the result with half the effort.

Everyone knows that they will sweat a lot after exercise, so everyone thinks that after exercising, they should replenish water and salt in time, so many sports drinks are very popular now, and everyone should drink sports drinks because of running, but is this really the case?

First: damage from heavy sweating.

Everyone will encounter a lot of sweating during running, and some people will also cause dehydration because of this, and the dehydration of the human body will cause pressure on the cardiovascular system, so the blood circulation will decrease after dehydration, and the heart will have to beat faster to supply blood and oxygen, so that the heart rate will rise, and eventually lead to fatigue. Here, of course"Dehydration"Not only water but also salt, that is, electrolytes, which is why everyone's sweat is salty when exercising.

Many people will ask, is this electrolyte that important? Yes, if you think of the human body as a huge electrical system, then the role of electrolytes is to help the muscles receive the signals transmitted by the brain and maintain the normal activity of the human organs, if the electrolytes are reduced, it will affect the normal activity of the muscles.

So here's the point, when you sweat so much while running, do you lose the same amount of water and electrolytes? Is it important to replenish water or salt?

Second: dehydration is more severe.

Many people don't know the relationship between water and salt, so let me explain to you that when the human body sweats, after the sweat is discharged, in fact, a lot of salt is reabsorbed into the human body when it passes through the surface of the body, so water loss is the most important, although sweat is salty, but the composition is actually very low. If the body continues to lack water, it will make the runner's cells seriously dehydrated, and eventually may lead to the lack of brain cells and cause brain dysfunction.

Therefore, don't drink sports drinks as soon as you come up after running, just drink some plain water for less than an hour of exercise.

Third: Hydration is more important than salt.

If you understand the above, you will know how much water you lose, and you can see how much water is lost and replenish water in time, but it is not that you do not replenish salt, but that you should scientifically replenish water and salt.

1.Hydration within an hour of exercise is sufficient.

If your exercise is within an hour, then you can supplement plain water, you don't need to supplement other separately, as for whether to drink after exercise or during exercise, it depends on your personal exercise habits.

2.More than 1 hour of exercise.

More than an hour of exercise time is high-intensity training, so in addition to replenishing water appetite and maintaining electrolyte balance, you should also replenish salt, but also in moderation, drink sports drinks without salt pills, salt pills are more than 2 hours of exercise need to be supplemented.

Fourth: Summary.

Therefore, in our daily exercise, we must replenish water in time, science tells us that even if sweat is salty, but the salt loss is not so much, for the best people, an hour of exercise can drink boiled water.

Need. Because when running, the human body loses a lot of water, including ions. At this time, if you don't replenish water in time, it will lead to problems in the body, so you need to replenish water in time for running. To sum up, look.

Water is an indispensable component of the human body, and running also needs to be hydrated, but it depends on how long you run, and if you run for more than an hour, you need to replenish water in the middle. If you run for a short time, such as 30 minutes, you can rehydrate after running.

During exercise, the rate of water metabolism increases, and a large amount of water is lost, so you should replenish water every 15 to 20 minutes, drinking a glass (120 230 ml) of water each time. In general, the amount of fluids during exercise should not exceed 800 ml, and it must be small and many times, so as not to overburden the gastrointestinal tract and cardiovascular system by replacing a large amount of fluids at one time.

Hydration after running is good for the body, and if you run for a long time, you must also replenish it during the run. But be careful to drink in small sips and don't drink too much at once. In addition, if you sweat a lot in the summer, you can consider supplementing with a little electrolyte sports drink at the same time.

According to experts, after strenuous exercise, blood circulation accelerates, heartbeat accelerates, if you drink a lot of water, especially cold water, at this time, a large amount of water will enter the blood vessels, which will increase the load on the heart, and cardiovascular accidents will occur in serious cases. Drinking cold water or cold drinks can cause blood vessels to constrict and pores to close.

It is necessary to replenish in time after exercise, but can I drink water just after running? Drinking water after running is what most people need, but the time to drink water should be mastered, and it is best to drink it after a period of time after running, and drinking water immediately is not good for the body. Taking a big sip will make you go to the toilet quickly and drain it again....If you can, you can drink some functional drinks to help the body replenish various minerals!

White water is still lacking in trace elements! After all, sweating a lot after exercising will lose a lot of water and nutrients.

Weight loss after running can be thought of as a loss of water in the body, so it's essential to hydrate after running. When the body starts to run out of water, the body temperature rises, which can lead to heat exhaustion, heat stroke, and even death in severe cases. Not only do you need to hydrate in time after running, but also before, during, and after running.

It will increase the load on the heart, and in severe cases, cardiovascular accidents will occur. Drinking cold water or cold drinks can cause blood vessels to constrict, pores to close, a large amount of blood to flow back to the heart, also increase the load on the heart, and also cause gastrointestinal spasms. Therefore, it is not recommended to drink water immediately after exercising.

It should be drunk, and it is good for you to drink warm water slowly in small sips, and if you are running a marathon professionally, you need to add sugar and electrolytes to the water. When exercising, you should drink water after exercise, and you don't have to drink until you are thirsty, because when you feel thirsty, your body is actually very dehydrated. You can drink it, provided that you don't drink it in a big gulp, it is easy to make the lung function abnormal, just drink a little bit to keep your mouth dry, and then feel that your heartbeat gradually tends to be normal in drinking water.