In summer sports, we have to face a major problem that is "heat"-one is hot weather, and the other is the heat generated by the muscles during exercise. These two aspects make the body subject to double heat and prone to dehydration. In this regard, a reporter from "Life Times" interviewed Su Hao, an associate professor of the School of Sports and Human Sciences at Beijing Sport University. He said that summer sports must be hydrated in time and scientifically to avoid reduced exercise capacity, reduced digestion, and even triggers due to dehydration. Heatstroke, fainting and other problems.
1. Replenish water 2 hours and 15 minutes before exercise. Do not be thirsty before exercise. In order to ensure the fluid balance in the body, you need to add about 500ml of water (boiled water or mineral water) in advance two hours before the start of exercise; drink about 300ml of water about 15 minutes before exercise . Be careful not to drink up the water at one time, add it in 2 to 3 times. Replenishing water before exercise can improve the body's thermal regulation ability and reduce the heart rate during exercise.
2. Replenish water in a "small amount of times" during exercise. Generally speaking, exercise 15-20 minutes to replenish once, add 50-100ml of water at a time, and drink it in 5-6 times. If you continue to exercise for more than an hour, you can replace boiled water with sports drinks, which can better supply energy to the body during exercise.
3. Replenish water immediately after exercise. You must start to replenish water after exercise. Generally speaking, 800-1000 ml of water should be added after exercise. At the same time, it is also necessary to drink it in a "small amount and many times" method. If the exercise duration is less than one hour, there is no need to supplement sports drinks; if you continue to exercise for more than one hour, you need to supplement sports drinks or sugary salt water to maintain blood sugar concentration and delay the occurrence of fatigue after exercise. It is worth noting that the sugar content of sports drinks should be controlled at 4% to 8%. Too much sugar is not good for health.
Finally, remind everyone that during summer exercise, don’t wait for thirsty to replenish water; don’t drink ice water. The water temperature is best to choose 8～12℃; don’t drink a lot of water at one time, which will easily cause blood dilution and sudden increase in blood volume, which will increase the burden on the heart. , Induce cardiovascular disease, so no matter if you are hydrating before exercise, during exercise or after exercise, you must remember the four words "small amount and many times".
