How to rehydrate properly before and after exercise?
Friends watching the World Cup will surely notice the details: when the referee suspends the game, or when a player falls to the ground injured and the game cannot continue, many players quickly run to the sidelines to drink water, and even more strangely, many athletes drink water that does not seem to be pure water, and many athletes take a sip and then gargle and spit out some. In fact, these are athletes scientific rehydration methods, then what should be done? How do you drink water during exercise? Today I'm going to talk about the study of sports hydration.
Don't drink too much before exercise
In general, the human body excreted about 1500 ml of urine a day, plus water evaporated from feces, breathing process or from the skin, the total consumption of water is about 2500 ml, and the human body can be replenished from food and metabolism only about 1000 ml of water per day, so normal people need to drink at least 1500 ml of water a day, about 8 cups. This maintains our normal body metabolic function.
But if you're doing vigorous exercise, you need to get more water to prevent dehydration, not only to prevent your body from getting rid of excessive water, but also to keep your body in optimal condition. Within 2 to 3 hours of exercise, you should ingest 2 to 3 cups (500 to 700 ml) of water to ensure that the body is not short of water before exercise. If you're always saturated, you don't need to consume too much water because your body can't store too much water. But if it is summer, the weather is hot, consumption is large, the frequency of rehydration should also be appropriately increased.
Sports drinks have the best hydration effect
During exercise, the rate of water metabolism accelerates, a large amount of water is lost, so every 15 to 20 minutes should be replenished water, each drink 0.5 to 1 cup (120 to 230 ml) of water. But when you're exercising for too long, for more than 60 minutes, or when you're engaged in high-confrontation sports, you need to drink a sports drink. Because, intense exercise leads to the body's electrolyte metabolism process is also accelerated, a large number of electrolytes accompanied by sweat loss. Therefore, water, sugar and electrolytes should be replenished together. If you do not pay attention to rehydration during exercise, it can lead to sports dehydration. Sports drinks generally contain sugar and electrolytes, of which the composition and content of various nutrients can adapt to the physiological characteristics of physical exercisers and special nutritional needs. And many athletes drink between games is sports drinks.
In addition, the amount of liquid supplemented in exercise should generally not exceed 800 ml, and must be a small number of times, so as not to add large amounts of liquid at once on the gastrointestinal and cardiovascular system too heavy burden. At high temperatures, the amount of rehydration should be greater than 300 ml per hour.
It should be noted that sports drinks are not all applicable to people, for people with high blood sugar or diabetes, drinking should be extra careful, in addition, high blood pressure, heart function or kidney function is not good, should not drink a large number, so as not to increase the burden on the heart and kidneys. In addition, it is generally not advocated to drink sports drinks containing carbon dioxide gas before and during exercise, which can cause a feeling of gas expansion in the stomach, which is not conducive to exercise.
Drink water with your heartbeat after exercise
After exercise because the body is still in the excitement period, the heart rate is not immediately restored to flat, so in the premise of trying to keep the drinking water speed as smooth, rhythm as far as possible and the heartbeat to maintain all the time, and then intermittently divided into several drinks. This allows the heart to absorb moisture in an orderly and adequate manner. Do not drink cold water before, during, or after exercise to avoid excessive irritation of the intestines, the water temperature can be from 37 ℃ to 39 ℃.
How much water to drink after exercise and weight-related, in principle, for every 0.5 kg loss of weight, water intake will increase by 2 to 3 cups, about 500 to 700 ml.
Finally, we need to remind everyone that when excessive consumption in sports, you can supplement sports drinks, but in peacetime, if sweating more, or to drink boiled water mainly, any kind of sweet drink should be less, especially friends who are losing weight. Studies have shown that two 500ml bottles of sweet drinks contain about the same amount of calories as a dinner. Therefore, drinking more boiled water, especially warm boiled water, is the best way to maintain the body's normal metabolism and maintain water balance.
Large gym water bottle is a good choice
Rehydration during exercise does not always mean that water can be found immediately, and a large gym water bottle is a great choice.