Don't drink sugary drinks 1 hour before your workout. You can't just drink boiled water after exercising.
Drinking water is very important. It is more important to supplement water during exercise. This is known to everyone. However, how to supplement water during exercise is also very knowledgeable. If you don't do well, it may be counterproductive. US media reported recently that an expert in internal medicine at the University Hospital of Houston said that drinking too much water during a long run may result in death. During the exercise, it is best to add some water at regular intervals. So how can we make up for water when we exercise today?
Sports drinks are the best choice
"Actually, we usually say rehydration, not replenishment," said Fang Zilong, a researcher at the Sports Nutrition Research Center of the Institute of Sports Medicine of the State Sport General Administration, who told the Life Times reporter. When people are strenuously exercising, the rate of water metabolism is accelerated, and a large amount of water is lost. At the same time, the metabolism of the electrolyte is also accelerated, and a large amount of electrolyte is lost along with sweat. "Therefore, water, sugar, and electrolytes must be used together. If you do not pay attention to rehydration during exercise, it can lead to exercise dehydration."
"As far as conditions permit, supplemental sports drinks are the best choice for exercise rehydration." Fang Zilong emphasized. Sports drinks generally contain sugar and electrolytes, and the composition and content of various nutrients can adapt to the physical characteristics and special nutritional needs of exercisers. However, sports drinks are not suitable for everyone. For people with high blood sugar or diabetics, they must be careful when drinking. In addition, people with high blood pressure, poor heart function or poor kidney function should not drink too much, so as not to aggravate the heart. And the burden on the kidneys.
Sports rehydration should be a small number of times
"The general principle of exercise rehydration is "preventive supplementation" and "a small number of times." Fang Zilong said.
Appropriate rehydration before exercise can prevent dehydration. It is advisable to drink 400-600 ml of sports drinks containing sugar and electrolytes 2 hours before exercise, and also to rehydrate 400-700 ml, 100-200 ml each time, 2 to 4 times before exercise. "Remember to avoid supplementing sugary drinks between 20 and 60 minutes before exercise to prevent hypoglycemia during exercise due to insulin reactions."
The amount of rehydration during exercise should be based on the amount of sweat. The general total amount should not exceed 800 ml per hour and must be performed in small amounts multiple times to avoid a heavy burden on the gastrointestinal tract and cardiovascular system caused by a large number of one-time rehydration. The specific method is to rehydrate 150-300 ml every 15-20 minutes. If you run outdoors or use a treadmill, consider rehydration 100-200 ml per two or three kilometers. For high-intensity exercise at high temperatures, the amount of rehydration per hour should be greater than 300 ml. If the exercise time is not more than 1 hour, pure water can be added; if it is longer than 1 hour, sports drinks containing electrolytes and sugar should be added. In addition, it is generally not advisable to drink a sports drink containing carbon dioxide gas before and during exercise, because this may cause a feeling of flatulence in the stomach, which is unfavorable for exercise.
Do not drink only white water after exercise
Since the amount of rehydration in exercise is often less than the amount of body fluid lost, fluid rehydration is also required after exercise to balance the body's fluid. The amount of rehydration can be determined based on the loss of weight. Rehydration after exercise should follow the principle of a small number of times, as soon as possible after the exercise to add.
"After exercise, you can't drink only white water." Fang Zilong reminded. Although whitewater quenches thirst, it will cause a decrease in plasma osmolality and increase the amount of urine, which will delay the body's rehydration process and will also dilute the gastric juice and affect digestion.
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