How to hydrate before and after exercise

April 8, 2023

The body will excrete water through sweating and other forms of exercise, the body needs to replenish water in time to maintain normal body needs. So how should we hydrate before, during and after exercise in order not to affect the effect of exercise and not to have the problem of dehydration after exercise?

How to hydrate before exercise

Before exercise should drink more water, can be supplemented with about 500 ml of plain water 2 hours before exercise, so that the body fluid balance and osmotic pressure regulation to the best state. In addition, if the exercise is not very strenuous, you can appropriately reduce the amount of water, if it is in the summer consumption, you can increase the amount of water to drink to their own taste does not feel dehydrated as appropriate.

How to hydrate during exercise

Exercise water metabolism speed up, water loss speed up, we generally think we should 15 to 20 minutes to replenish a water, each time to about 100 ml is appropriate. General exercise can drink light salt water, if it is a longer exercise time, the intensity is greater, you can drink sports drinks to help replenish physical strength. Drinking water during exercise must follow the principle of a small number of times, a large amount of water, it is easy to increase the burden on the heart and kidneys.

How to hydrate after exercise

After the end of exercise heartbeat recovery still needs a longer period of time, this time hydration must pay attention to thus in as much as possible to keep the pace of drinking water calm premise, the rhythm as much as possible and heartbeat to maintain all the time, and then intermittently divided into multiple drinks. This will allow the heart to orderly and fully absorb water.

Before and after exercise should not drink soda

The entire process of exercise we should avoid drinking soda, soda contains carbon dioxide and other gases, one is easy to aggravate the sense of thirst, can not effectively hydrate the body at the same time may also make the stomach bloated feeling, not conducive to exercise health.

Do not drink cold water before and after exercise

In the entire process of exercise are not suitable for drinking cold water, especially too cold ice water. One is too cold water whose permeability is not stronger than warm water, the second is too cold water will cause stimulation of the gastrointestinal, causing gastrointestinal smooth muscle spasm, sudden vasoconstriction, resulting in gastrointestinal dysfunction, resulting in indigestion.

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