Views: 201 Author: Site Editor Publish Time: 2020-11-14 Origin: Site
Today I will share with you some knowledge about hydrating in sports. We all know the importance of water to the body, especially for sports people. In the hot summer days, we will always feel dry when we are doing sports. Everyone knows it is necessary to drink more water, but how to drink water during exercise?
Although sweating is a normal physiological phenomenon, a lot of sweating affects the state of exercise and threatens physical health.
With the discharge of sweat during exercise, the body's water and trace elements are also constantly being lost, especially the sweaty physique. A loss of more than 2% of body fluid will cause a significant decrease in exercise capacity, so it is necessary to replenish water during exercise.
Excessive loss of body water is directly manifested by thirst, oliguria, fatigue, severe muscle cramps, and heat stroke in summer, which is no joke. Even under indoor air-conditioning, the human body will lose a lot of body fluids through non-obvious sweating methods such as evaporation, breathing, and urination, causing thirst and fatigue. All in all, it is necessary to take a water bottle, especially a portable water bottle to ensure timely hydration in sports.
1. Replenish Water Before Exercise
Whether it is strength training or aerobic exercise, you can drink some water before training. There is no standard for the amount, and it is determined according to your own feelings. You can simply drink a cup of water with a stainless mug.
2. Replenish Water During Exercise
You sweat a lot during exercise, and the amount of water you need to drink is naturally large, but how to drink depends on the actual training situation. In strength training, you can drink water between groups, not too much at one time. It’s better to bring a stainless steel water bottle, such as a vacuum insulated water bottle to drink warm water at during exercise. You can have some points in each group interval, not only to quench thirst, but also to cool down and serve as a signal to adjust the body. High-intensity short interval training is short of breath, and the total duration will not be too long. It is not recommended to drink water during training. You can drink water with a stainless steel sports water bottle after the training is over. The same is true for high-intensity aerobic training. Of course, if it is in a competitive state, such as a long-distance running, you can only drink cold drinks, then it is technically alive. During low-intensity aerobic training, such as slower running and brisk walking, you can adjust breathing from time to time and take time to drink. Try to use cycling water bottles, travel water bottles or hike water bottles on certain occasions to improve the sports experience. Besides, small sip and slow drinking are necessary.
3. Replenish Water After Exercise
After the exercise is over, you can wait for the body's breathing and heart rate to calm down, and the blood will flow back from the muscles to the various organs before fully hydrating. There is a standard for the total amount of water replenishment before and after exercise, that is, the weight after exercise cannot be lower than the weight before exercise, and the amount of water replenishment should be greater than the weight difference before and after exercise. To put it bluntly, drink more water if you sweat more, and drink less if you sweat less. As for the material of the water bottle, stainless steel bottles are best choices for you because they are eco-friendly and not easy to break.