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Original title: Tips for drinking water before and after exercise You know
It's getting colder and colder, and a lot of sports people are "turning around" indoors, continuing to sweat like rain and burn calories. In the air dry environment of movement, more attention should be paid to rehydration. However, before and after the exercise how to drink water is quite a lot of attention. Beijing CDC health education experts, if you understand the exercise of water, that is, before and after the exercise to drink more water, it is far from enough. The right exercise rehydration should include what to drink, how much to drink, and when to drink it.
why is it so easy to get thirsty after exercise first? During our exercise, muscle contractions, protein synthesis increases, and metabolites in the body are excreted through sweating and breathing. When sweating, water and salt are lost, water is lost much, salt is thrown less, called high permeable dehydration. At this time the body is short of salt and water, people will feel thirsty.
and when there is less salt and more water in the body, it causes low permeable dehydration. The symptom of low permeable dehydration is a large amount of sweating, but the more water you drink, the more thirsty you become. At this time should not simply rehydrate but to the appropriate amount of salt. Simple rehydration can lead to loss of consciousness and even sudden death with serious consequences.
, how to scientifically rehydration? The trick is "a small number of times". We can:
exercise 2 hours to add 500 ml of water, the first 15 minutes to add about 300 ml of water in 2 to 3 times;
exercise 15 to 20 minutes to supplement once, one supplement 50 to 100 ml of water, can be drunk in 5 to 6 times;
exercise after 800 to 1000 ml of water, also used a "small amount of multiple" method to drink.
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