When exercising, it is best to bring a thermos cup with you and dilute salt water in proportion. Even if you do not feel thirsty, it is best to drink one or two sips every 20 minutes of exercise to balance the loss of sweat in the body and avoid dehydration. causing damage to the human body.
When you have been running on the treadmill for dozens of minutes, or played a hearty game of basketball, drinking water becomes the natural choice to relieve thirst and eliminate fatigue. Among all kinds of drinks, iced drinks and sweet drinks are especially popular among young people. But many people also have this experience: drinking a lot of water, but still not quenching their thirst, or even becoming thirstier as they drink, and some also experience symptoms such as increased body temperature and muscle spasms.
"In fact, it is very knowledgeable to replenish water before and after exercise and during exercise. Drinking the right amount can help maintain body fluid balance and ensure the health and safety of bodybuilders." Sports Nutrition Research of the Institute of Sports Medicine of the State Sports General Administration Researcher Fang Zilong from the center said. The American College of Sports Medicine, a prestigious organization in the world of sports medicine, summarizes the principles of sports hydration as the following points:
First, drink about 500 ml of boiled water 2 hours before exercise. "This is because replenishing water before exercise can improve the body's heat regulation ability and reduce the heart rate during exercise. Replenishing water 2 hours in advance can give the kidneys sufficient time for metabolism, adjust the body fluid balance and osmotic pressure to the optimal state, and have enough time to Excess water is discharged from the body," Fang Zilong explained.
Second, during exercise, if the time exceeds 1 hour, you should drink some light salt water, add 0.11-0.15 grams of salt per liter of water, and control the water temperature at 15-22 degrees Celsius. Fang Zilong said: "You sweat a lot during exercise, and the sweat contains a lot of ions. Drinking boiled water without any ions at this time will not have the replenishment effect. Light salt water can replenish the lost ions in time and prevent the occurrence of blood sodium. "He suggested that when exercising, it is best to bring a thermos with you and dilute salt water in proportion. Even if you do not feel thirsty, it is best to drink one or two sips every 20 minutes of exercise to balance the sweat in the body. loss to prevent dehydration from causing damage to the human body.
Third, drink electrolyte drinks after exercise, that is, 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. "Sugar is added to water to maintain a certain blood sugar concentration and delay the onset of fatigue, thereby ensuring the health of bodybuilders." Fang Zilong finally reminded.