Correct drinking methods and precautions before, during and after exercise
how to drink water before exercise
Some people believe that drinking water before exercise is not conducive to play in the process of exercise, while others believe that drinking water immediately after exercise is easy to cause sudden death or other physical problems. How to drink water before exercise? Experts said that drinking about 500 ml of boiled water two hours before exercise can improve the body's thermal regulation ability, reduce the heart rate during exercise, give sufficient time for kidney metabolism, adjust the body fluid balance and osmotic pressure to the best state, and have enough time to discharge excess water from the body. Especially before running, water replenishment is key. Many people often ignore the water supplement before running, and even have a wrong view that drinking water before running will cause stomach spasm. In fact, you should drink a small amount of water an hour before running. When feeling thirsty, the body has lost about 3% of its body weight of sweat, so it takes 48 hours to replenish the lost body fluid.
how to drink water during exercise
In the process of exercise, we must pay attention to reasonable supplement of water. Never drink as much water as you want during exercise, otherwise your body will be overwhelmed. A lot of sweating during exercise, untimely replenishment of water will affect health. You should drink some light salt water during exercise, because light salt water can timely supplement the lost ions, prevent discomfort such as blood natriuretic reaction, and control the water temperature at 15 ° C to 22 ° C. you must drink it in small mouthfuls. Don't try to drink it in one gulp. When we watch a tennis or football match, it is not difficult to find that athletes will go to the rest area to drink two mouthfuls of water or eat one or two bananas for energy supply every time they rest. Every time an athlete replenishes water, he will not fill his stomach with a whole bottle of water, but drink two or three mouthfuls. When replenishing water during exercise, it is necessary to pay attention to replenishing water every 5-10 minutes according to the intensity of exercise. The amount of replenishment each time is generally 100-200ml. Do not replenish water too much each time, and do not agree that the frequency of replenishment is too high.
how to drink water after exercise
Exercise tends to sweat a lot and breathe faster. All these will make the mouth and throat feel dry and thirsty, especially after vigorous exercise. I really want to drink some water and cool drinks. But you can't drink water immediately after strenuous exercise, otherwise it will cause serious consequences. After taking part in sports, they sweat more. Some people want to have a good time and drink a lot of water immediately, which is very harmful. Because during exercise, most of the blood flows to the muscles of various parts of the body, and there is less blood in the stomach. If you drink a lot of water and the water accumulates in the stomach, people will feel heavy and stuffy in the abdomen, affecting breathing. And the heart will not get enough rest because it needs to decompose the water in the blood vessels, increase the burden and get enough rest. After exercise, if there is a large amount of water loss during exercise, it should be replenished, but the amount at one time should be controlled below 300ml. Water replenishment during exercise is the focus we should pay attention to. After strenuous exercise, the body consumes a lot, and the functions of all parts of the body are at a relatively low level. At this time, if you drink a lot of water, it is bound to cause excessive burden on the heart. After a period of rest, increase the amount of drinking water and avoid drinking raw water and cold water. Avoid excessive concentration of water supplement. Drinking too much can only solve the temporary feeling of thirst, but increase micturition and sweating, further lose electrolyte in the body, and increase the burden on the heart and kidney. At this time, you should still drink a small amount of water and salt properly.
precautions for drinking water before, during and after exercise
1. Try not to drink all kinds of drinks, such as soda. Drink boiled water, or mung bean soup, or 1% light salt water to remove heat and heat, and timely supplement the sodium lost due to a lot of sweating. 2. Avoid taking too cold water. Because usually people's body temperature is about 37 degrees. After exercise, it can rise to about 39 degrees. If you drink too cold water, it will strongly stimulate the gastrointestinal tract, cause spasm of gastrointestinal smooth muscle and sudden contraction of blood vessels, cause gastrointestinal dysfunction and indigestion. 3. Amount of drinking water. The amount of water to drink is naturally large due to sweating during exercise, but you can't drink enough at one time. You should drink it in several times. Generally, the amount of drinking water at one time shall not exceed 200 ml, and the interval between two times of drinking water shall be at least 15 minutes. 4. Drinking water should be slow and not too fierce. To sum up, during exercise, the absorption of water should not be too much or too little. We should grasp the appropriate time and supplement it appropriately.