When you bolt on a treadmill for dozens of minutes, or fully play a basketball, drinking water becomes a natural choice for thirst-quenching and the elimination of fatigue. In the wide variety of drinks, the iced drinks and sweetened beverages are particularly popular among young people. However, many people have such experience: drinking a lot of water, but still do not quench thirst, and even some have emerged high body temperature, muscle spasms and other symptoms. It is very learned to add water before, after and in the exercise, and drinking right can help maintain fluid balance, and ensure the health and safety of body builders.
In the exercise, a large number of exercises will make people’s body lose some moisture, so timely adding moisture is very important and is very learned. The principles of replenishing water for exercise are as follows:
1. Drink about 500 milliliters of boiled water in 2 hours before exercise. This is because adding water before exercise can improve the body’s thermal regulation ability, and reduce the heart rate in the exercise. Adding water 2 hours in advance can give sufficient time for renal metabolism, and make body fluid balance and osmotic pressure regulated to the best condition, there is sufficient time to make excess water discharged from the body.
2. In the exercise, if the time is more than 1 hour, you should drink dilute salt water, put 0.11-0.15 grams of salt in per liter water, and the water temperature controlled at 15-22 degrees Celsius. When exercise with a large number of sweat, the sweat contains a lot of ion composition, at this time drink boiled water without ion content, it would not achieve additional effects. The dilute salt water can timely replenish the loss of ions, prevent natremia and other symptoms. To exercise, it is best accompanied with a warm cup, according to the proportion to make the of light salt water well, even if do not feel thirsty, it’s best to drink one or two mouths every 20 minutes of exercise to balance the loss of sweat in the body, and avoid injury brought by dehydration to the human body.
3. After exercise, you should drink electrolyte drinks, which contain sodium, potassium, chloride, magnesium, calcium, phosphorus and other minerals drinks. Or according to the ratio of 1:15, add some sugar in boiled water for drinking. Adding sugar in the water is to maintain a certain degree of blood glucose and delay fatigue occurring, thus ensuring good health of body.
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