The timing and dosage of drinking water after exercise are important
Whether it is running, playing Tai Chi, or playing badminton, sports always make people feel physically and mentally happy. But many friends will have such confusion. How to replenish water while exercise is most suitable? Is it necessary to have some exercise drinks? Exercise will sweat, and the main component of sweat is water, so hydration is naturally the first.
But is it enough to drink white water? That’s not necessarily. The moisture replenishment is indeed particular. Moisturizing is important, but don’t ignore the process of electrolyte sweating not only the loss of water, but also the loss of electrolyte.
The reason why Khan is salty is precisely because there are many sodium, potassium and chlorine. From this perspective, sweating is thirsty, but it is not only water, but also electrolyte.
If you only replenish water and ignore the electrolyte, even if you drink your stomach, it is useless, and it may have an impact on the body.
Taking sodium in electrolytes as an example, a low sodium state will appear in sweating for a long time, which is manifested as nerve cell desertion. If it lasts for a long time, it will cause unmoven or even shock.
Of course, if the exercise does not exceed 1 hour and the loss of less than 1%due to sweating, the electrolyte is not much lost, the body can be fully compensated, just drink white water simply; More than %, for example, 50 kg people have a weight dropped by 1 kg. At this time, it is useless to drink water. It also needs to supplement the electrolyte. The simplest way is to add some sugar and salt properly in the water.
Of course, if it is inconvenient, the bottle sports drink is also possible.
The timing of hydration is very important. Earlier or late, no one is worried that drinking water before exercise will be uncomfortable, and it will increase the burden on exercise.
Some people say that drinking water should be reduced during exercise, otherwise it is not good for the stomach. When is the most suitable hydration? First of all, it is necessary to replenish water before exercise. It can not only charge the body first, but also accelerate metabolism. However, it is best to pay attention to hydration before the start of exercise. Physical discomfort. In addition, don’t drink too much before exercise, 200 ~ 300 ml. Especially friends who like to run in the morning, the body is in a state of extreme water shortage in the morning. It is recommended that it is not too late to drink a glass of warm water before running. Can I drink water during exercise? Of course, after 15 minutes of exercise, the gastrointestinal and intestines can be adapted. At this time, drinking water is no problem, but don’t be too frequent. You can every 20 minutes. 100-200 ml is best at each time. Finally, do n’t irrigate the water after exercise. At this time, the blood is still in the muscles, and there is less blood in the gastrointestinal and intestines. At this time, drinking water will increase the burden on the gastrointestinal and intestines.
It is recommended to rest for 15 minutes first, and it is not too late to drink it when sweating. Do I need to drink sports drinks? Although sports drinks are a kind of beverage, it is different from our concept.
First of all, hydration is its first element, and at the same time, it also takes into account some nutrients, including electrolytes and vitamins.
Sports drinks have both energy and electrolytes and vitamins. The purpose is to allow us to quickly restore physical strength, especially when physical fitness is overdone after strenuous exercise, it is possible to drink some sports drinks.
But some friends who want to lose weight have worries and are worried about the energy in the drink. In fact, this is not a bad thing. Proper energy can correct the rapid reduction of blood sugar caused by exercise, reduce the possibility of physical overdraft, shock, or hypoxia. In addition, compared with ordinary beverages, the sugar content of sports drinks is much lower, and it is fruit sugar and glucose, but it quickly restores blood sugar. The taste is not sweet and will not increase the burden of weight loss.
As far as sports drinks are concerned, drinking or not varies from person to person.
For ordinary athletes, drinking sports drinks is not necessary; if it is a professional athlete, or participating in competitive competitions, and long -term strenuous exercise, it is helpful to drink sports drinks appropriately.
Other drinks, such as some functional beverages, have added caffeine, taurine and other ingredients. Although it has a certain effect in anti -fatigue, it is not recommended to drink during exercise. (Hualong.com comprehensive) Dear users, the "Chongqing" client has now officially revised and upgraded to the "New Chongqing" client.
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