Drinking water after exercise, many people do not drink right! Drinking wrong is harmful to health, this article tells you how to drink
if you just finished exercising
sweating profusely, dry mouth
Which drink would you choose to hydrate?
I believe that many people have also struggled with this.
actually
The effect of each drink is very different
Choosing the wrong way to replenish water
Sometimes it will not only aggravate the feeling of physical fatigue
Seriously, it can even make you sick
How much water does exercise consume?
main function of water
is to maintain the normal metabolism of the human body
keep body temperature constant
Maintain the normal work of organs, muscles and joints
usually
We sweat every day
Lose approximately 0.5 L of fluid
but when playing sports
The heat in the muscles is carried to the body surface by the blood
Dissipate through sweat evaporation
such as running
The amount of sweat can reach 2~3 times of normal
90 minutes of football
The amount of sweating increased by 4~10 times
It can be seen that when the body's exercise intensity is higher
The higher the water loss
Do not replenish water, be careful to lose your life
According to the research results of Swiss and German sports medicine experts
At an ambient temperature of 18°C
This is because
92% of our blood is water
if we are dehydrated
decreased blood transport capacity
This makes the muscles and brain
Insufficient oxygen and required substances
Cause muscle soreness, numbness, headache, dizziness
When the dehydration amount reaches 7%-14%
Brain cells become severely dehydrated
Mania, delirium, disorientation,
Neurological symptoms such as hallucinations, syncope, and dehydrating fever
also
in our sweat
Also contains sodium, calcium, potassium, phosphorus and other electrolytes
The main function of electrolytes is to
Maintain Blood Solvent Balance
Aids in nerve conduction
regulate muscle contraction
maintain acid-base balance
If the sodium loss exceeds a certain range
Decreased central nervous system function
Muscle cramps, limb weakness, etc.
The body's oxygen uptake and exercise capacity are also reduced
How to properly hydrate?
We usually divide sports hydration into three stages
Before exercise:
300ml of water 30 minutes before exercise
May help slow down rise in body temperature
Improves body water reserves
reduce water scarcity
prevent dehydration
It is not recommended to drink too much before exercise
is because a lot of drinking water is stored in the stomach
also cause discomfort
During exercise:
Drink water every 20-30 minutes during exercise
About 150~200ml each time
have to be aware of is
Replenish water frequently
Eating a lot of water at once increases urination
deplete electrolytes
Easily increase body fatigue
cause muscle cramps
After exercise:
in sports nutrition
Hydration generally considered necessary after exercise
is 150% of the lost moisture
If you want to calculate the exact amount of hydration
do a sweat test
The most direct way is to look at the color of urine
If you complete the above three stages of hydration
pee is still dark yellow
It means you are dehydrated
And if you're well hydrated
Physical fatigue will be significantly improved after a period of rest
Which water to choose?
I believe many people have encountered
Obviously drank a big bottle of water
still tired and thirsty
Ordinary pure water lacks electrolytes
water only
so pour more
Can only relieve dry mouth
There are also hidden risks
Some people get no relief due to physical fatigue
Continue to increase water intake
causing too much water to enter the cells
Sodium in cells is diluted
May induce water intoxication
Severe cases can cause drowsiness, headache,
coma, death
therefore
If the exercise intensity is not high
lasts less than an hour
It is recommended to choose mineral water
If you exercise vigorously for a long time
sweat more
It is recommended to choose sports drinks containing sugar and salt
also
Many people like to drink ice
actually
right after exercise
The stomach is congested
Immediately drink ice water/ice drinks
Can stimulate the stomach, digestive system disorders
It also increases the burden on the heart
Mineral water or sports drink temperature
Best around 15°C
Probably the bottle is cold
But it doesn't look like water vapor
References:
[1] Ned. Exercising hydration is very important [J]. Adolescent Health, 2022, 20(07): 34-35.
[2] Yan Mingxiao. How to replenish water scientifically after sports training [J]. Sports World (Academic Edition), 2018 (09): 190+189. DOI: 10.16730/j.cnki.61-1019/g8.2018.09.108.