During exercise, a large amount of sweat will be released, causing the body to lose water and electrolytes. The higher the intensity of exercise and the poorer the air flow in the exercise environment (air circulation in indoor fitness is not very good), the more sweat is lost. The loss of sodium ions and chloride ions in sweat cannot well regulate the physiological changes in body fluids and body temperature.
For those of us who want to build muscles and get in good shape, this is not all mentioned. If we cannot replenish necessary substances well, our muscle movement ability will be reduced and we will not be able to achieve good training quality.
It is very wise to replenish water before, after and during exercise. Drinking the right amount can help maintain body fluid balance, ensure the health and safety of bodybuilders, and improve exercise ability.
Supplement before exercise
2 hours before exercise, drink about 500 ml of boiled water. This is because replenishing water before exercise can improve the body's thermal regulation ability and reduce the heart rate during exercise. Replenishing water 2 hours in advance can give the kidneys sufficient time to metabolize and adjust body fluid balance and osmotic pressure to the optimal state.
Supplement in sports
A. What liquids should be added
If your training is completed within 1 hour and the intensity is not high, just supplement with ordinary boiled water or mineral water
If the training is less than 1 hour but the intensity is very high, or the training lasts for more than 1 hour, you should prepare electrolyte liquid containing sugar and replenish the ion component of running water in time (to prevent discomfort reactions such as blood natremia) and sugar. Exercise will consume a lot of muscles. At the same time, the muscles increase the uptake of blood sugar, causing blood sugar to drop. If it is not replenished in time, the muscle working ability will be greatly reduced. The drop in blood sugar will weaken the brain's ability to regulate exercise and cause fatigue (because 90% of the brain's energy supply comes from blood sugar)
Light salt water: add 0.11-0.15 grams of salt per liter of water, 15-22 degrees is the best (suitable for endurance-based sports, or mixed sports, specialized muscle strength training is not the best supplement, because there is no sugar content)
Sports drinks: Pocari Sweat, Gatorade (neutral, suitable for all sports training)
Professional fitness drink: (more suitable for people who focus on muscle strength training)
B.How much fluid to add
The specific amount of supplementation depends on the amount of perspiration, which is about 80% of the amount of perspiration. Under hot conditions, the perspiration volume is 2-3 liters/hour; under mild climate conditions, the perspiration volume is 1-1.2 liters/hour; under cold conditions, it is less than 1 liter/hour.
If the supplement greatly exceeds the amount of perspiration
Drinking too much water, plus sodium excreted in sweat, may lead to fatal hyponatremia, commonly known as water intoxication. Drinking too much water can cause brain swelling. At this time, people will have symptoms of weakness, nausea, vomiting, and dizziness, leading to diseases such as hypovolemia, cerebral edema, and intracranial hypertension syndrome. In addition, adding too much water can cause a serious imbalance of mineral reserves in the body and increase the burden on the kidneys.
If the supplement is much less than the amount of perspiration
1. Lack of water in the body affects blood circulation and damages heart function.
2. Electrolyte exchange, hyponatremia
3. If it is summer, there is a high possibility of heatstroke
C. Supplementary methods
Most of them should be supplemented evenly. Theoretically, they should be supplemented every 15 minutes or so. My own practice is to usually supplement every rest between groups.
Post-exercise supplement
Also pay attention to electrolytes and sugar
Drink electrolyte drinks, which are drinks containing minerals such as sodium, potassium, chlorine, magnesium, calcium, and phosphorus. Or you can add some sugar to boiled water at a ratio of 1:15 and drink it. This can maintain a certain blood sugar concentration and delay the occurrence of fatigue, thereby ensuring the health of the bodybuilder.
PS: It is not advisable to just drink boiled water after exercise. Although boiled water quenches thirst for a while, it will reduce plasma osmotic pressure and increase urination. On the contrary, it will delay the body's rehydration process, dilute gastric juice, and affect digestion.
Incorrect hydration may cause dehydration
If you wait until the body has lost a lot of sweat and then replenish ordinary white water, it will not only fail to replenish the nutrients lost during exercise, but will also increase perspiration. In severe cases, it may even cause dehydration (dehydration delays gastrointestinal motility and affects digestion. function. Therefore, people who do not drink water during exercise for a long time will have weakened digestive functions).
Carbonated drinks cannot be used during exercise
Our body is acidic during exercise. Drinking carbonated drinks at this time will accelerate the acidification of the body. The human body will be very tired, the exercise capacity will be reduced, and the training will not be completed well.
Tea cannot be used during exercise
Tea has diuretic properties and can easily cause dehydration in the body.
Related tools:Daily hydration calculator