Many people don't drink water right after exercise! Drinking the wrong thing is harmful to health, this article tells you how to drink it

If you just finished exercising

profuse sweating, dry mouth

Which drink will 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 hydration method

Sometimes not only aggravates physical fatigue

Seriously, can even make you sick

How much water does exercise consume?

main role of water

maintain normal metabolism

keep body temperature constant

Maintain the normal functioning of organs and muscles and joints

usually

We sweat every day

Lose approximately 0.5 L of body fluids

but when playing sports

Heat in the muscles is carried to the surface by the blood

Dissipated by evaporation of sweat

such as running

Sweat 2-3 times as much as usual

90 minutes of football

The amount of sweating increased by 4 to 10 times

It can be seen that when the body's exercise intensity is higher

higher water loss

If you don't hydrate, beware of losing your life

Based on research by Swiss and German sports medicine experts

At ambient temperature of 18°C

This is because

92% of our blood is water

if we are dehydrated

The ability of blood to transport will decrease

This makes the muscles and brain

Insufficient oxygen and required substances

Causes muscle soreness, numbness, headache, dizziness

When the amount of dehydration reaches 7%-14%

Brain cells can become severely dehydrated

Mania, delirium, disorientation,

Neurological symptoms such as hallucinations, syncope, dehydration fever

also

in our sweat

Also contains electrolytes such as sodium, calcium, potassium, and phosphorus

The main function of electrolytes is to

maintain blood solvent balance

help nerve conduction

regulate muscle contraction

maintain acid-base balance

If sodium loss exceeds a certain range

Decreased central nervous system function

Muscle cramps, limb weakness, etc.

The body's oxygen uptake and exercise capacity also decrease

How to properly hydrate?

We usually divide exercise hydration into three stages

Before exercise:

Hydrate 300ml 30 minutes before exercise

Can help slow the rise in body temperature

Improves water storage in the body

Reduce water scarcity

prevent dehydration

It is not recommended to drink too much before exercise

because a lot of drinking water is stored in the stomach

also feel uncomfortable

When exercising:

Hydrate every 20-30 minutes while exercising

About 150~200ml each time

have to be aware of is

Hydrate in small quantities

Consuming a lot of water at once can increase urination

loss of electrolytes

Easy to increase body fatigue

cause muscle spasms

After exercise:

in sports nutrition

Hydration usually considered necessary after exercise

is 150% of lost moisture

If you want to calculate the exact amount of hydration

Can do a sweat test

The most direct way is to look at the color of the urine

If the above three stages of hydration are completed,

pee is still dark yellow

It means you are dehydrated

And if you have enough water

After a period of rest, physical fatigue will be significantly improved

Which water to choose?

I believe that many people have encountered

Obviously drank a large bottle of water

Still tired and thirsty

Ordinary pure water lacks electrolytes

only hydration

So pour more

Only relieves dry mouth

There are hidden risks

Some people are not relieved due to physical fatigue

Continue to increase your hydration intake

Causes too much water to enter the cells

Sodium in cells is diluted

May cause water intoxication

Severely can cause drowsiness, headache,

even 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 with sugar and salt

also

Many people like to drink ice

Actually

Immediately after the exercise

Stomach is congested

Immediately drink ice water/ice beverages

Irritating to gastrointestinal and digestive disorders

also increases the burden on the heart

The temperature of the mineral water or sports drink

Preferably around 15°C

Probably the bottle is cold

But it doesn't look like water vapor

References:

[1] Ned. Exercise and hydration are very particular [J]. Adolescent Health, 2022, 20(07): 34-35.

[2] Yan Mingxiao. How to replenish water scientifically after exercise training [J]. Sports World (Academic Edition), 2018(09): 190+189. DOI: 10.16730/j.cnki.61-1019/g8.2018.09.108.