How to replenish water for exercise and fitness in summer?

Time:2013-06-16 03:49:16

In summer, many friends still exercise regularly, but in summer, the temperature is too high and the body loses water too fast, so how to make up water correctly in the process of exercise. Water is the source of life. Water is very important for people. The proportion of water in human body is 47.9%~72% of adults'weight, and more than 80% of children's weight. Water has the functions of quenching thirst, diluting blood, dissipating heat, lubricating, diuresis and transporting nutrition in human body. Regular exercise and fitness people lose a lot of water through metabolism in the new city to meet the needs of physical exercise. In addition to muscle activity, it also generates a lot of heat, which increases body temperature. Sweat evaporation is the main way of heat dissipation, and the main component of sweat is water. Exercise sweat will dehydrate the body, so it is very important to make up water correctly in exercise. Now into summer, the weather is hot, that is, people's daily activities also need to meet the metabolism of the new town through a large amount of water supplement, and long-term exercise in summer, pay more attention to drinking water. The best way to replenish water is to drink 150-200 ml of water every 16-21 minutes and not more than 500 ml of water per hour during exercise. This will not only maintain the balance of water in the body, but also not increase the burden of the heart and gastrointestinal tract because of the large amount of drinking water. You can also add a lot of water before exercise. Many people feel special thirst after exercise and make up a lot of water. This is incorrect. After exercise, make up water should take a few times. Because of the loss of water, body fluids are also losing. Body fluids contain electrolytes such as potassium, calcium, sodium, magnesium, and so on. Therefore, we can choose to supplement sports drinks after exercise. This can make the drink through the stomach slower, more stable supply, maintain the balance of sugar and water in the body. Special attention should be paid to, after exercise, do not drink particularly cold, the temperature difference is large, the body will not adapt to, with 9 to 15 degrees Celsius is the most appropriate.