Friends watching the World Cup will certainly notice such details: When the referee suspends the game, or some players are injured and fall to the ground, the game can not continue, many players will quickly run to the sidelines to drink water, and even more strange is that many athletes drink The water does not seem to be pure water, and many athletes will take a drink and then spit it out. In fact, this is the replenishment method for athlete science. What should be done specifically? Are you drinking water when you are exercising? Today I will talk about the learning of sports replenishment.
Do not drink too much before exercise
In general, the human body excretes about 1,500 milliliters of urine a day, plus the amount of water consumed from feces, breathing, or evaporation from the skin. The total consumption of water is about 2500 milliliters. The supplemental water in the body's metabolism is only about 1000 ml, so normal people need to drink at least 1500 ml of water per day, about 8 cups. In order to maintain our normal body metabolism.
However, if you engage in strenuous exercise, you need to take more water to prevent dehydration. This is not only to prevent the body from prostrating due to excessive water shortage, but also to ensure that your body is always in the best state of exercise. Within 2 to 3 hours before exercise, 2 to 3 cups (500 to 700 ml) of water should be ingested to ensure that there is no water shortage before exercise. If you are always in a state of water saturation, the intake of water is not too much, because the body can not store too much water. However, if it is summer, the weather is hot and the consumption is high, and the frequency of replenishment should be increased appropriately.
Sports drink water best
During exercise, the rate of water metabolism is accelerated, and a large amount of water is lost. Therefore, once every 15 to 20 minutes, water should be replenished and each drink 0.5 to 1 cup (120 to 230 ml) of water. But when the exercise time is too long, more than 60 minutes, or engaged in high-impact sports, then you need to drink sports drinks. Because, strenuous exercise will lead to accelerated body electrolyte metabolism, a large number of electrolytes associated with sweat loss. Therefore, make up water, sugar, and electrolytes together. If you do not pay attention to rehydration during exercise, it can cause motility dehydration. Sports drinks generally contain sugar and electrolytes, and the composition and content of various nutrients can adapt to the physiological characteristics and exceptional nutritional requirements of exercisers. And many athletes drink beverages during the race is sports drinks.
In addition, the amount of fluid supplemented during exercise should generally not exceed 800 ml, and it must be done in small amounts, so as not to overburden the gastrointestinal tract and cardiovascular system with a large amount of fluids at one time. For high-intensity exercise at high temperatures, the amount of rehydration per hour should be greater than 300 ml.
It should be noted that sports drinks are not suitable for all people. For people with high blood sugar or diabetics, they must be careful when drinking them. In addition, people with high blood pressure, poor heart function, or poor kidney function should not drink too much. Increase the burden on the heart and kidneys. In addition, it is generally not advisable to drink a sports drink containing carbon dioxide gas before and during exercise, which may cause a feeling of flatulence in the stomach, which is unfavorable for exercise.
Follow heartbeat and drink water after exercise
After exercise, because the body is still in the excitement period, the heart rate does not immediately return to a gentle level. Therefore, as long as the drinking water speed is kept as gentle as possible, the rhythm is kept as far as possible with the heartbeat, and then intermittently divided into several times. This will allow the heart to absorb moisture in an orderly and adequate way. Whether it is before exercise, during exercise or after exercise, do not drink too cold water to avoid excessive stimulation of the intestine. The water temperature can be 37°C to 39°C.
How much water is related to body weight after exercise, in principle, every 0.5 kg weight loss, the water intake will increase by 2~3 cups, about 500~700 ml.
Finally, we need to remind everyone that when you consume too much during exercise, you can add a lot of sports drinks. However, in peacetime, if you sweat a lot, drink mainly boiled water, and drink any type of sweet drink, especially if you are doing it. Friends of weight loss. Studies have shown that two bottles of 500 milliliters of sweet drink contain about the same amount of calories as one dinner. Therefore, drinking plenty of boiled water, especially warm boiled water, is the best way to maintain normal body metabolism and maintain water balance.
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There are two kinds of fruit juice: pure fruit juice and compound fruit juice. As far as pure fruit juice is concerned, it can be divided into two types: one is to directly use the original juice, and the other is to dehydrate the freshly squeezed fruit juice first, and then add water to reduce it into concentrated fruit juice. Most pure fruit juices are concentrated. AGOLYN offers various flavors of honey tea, such as honey Citron tea etc.
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