How to hydrate during exercise

April 8, 2023

The body loses water quickly during exercise and needs to be hydrated in time to maintain the body's water needs during exercise. So the question is, how to hydrate during exercise to play an effective role in hydration will not affect health.

Exercise process should be a small number of times to replenish water

When exercising to replenish water to follow the principle of a small number of times. Sports in general can be about 20 minutes to replenish a water, a supplement not more than 200 ml, so that you can maintain the water needs of sports. A large amount of supplemental water at one time, it is easy to increase the burden on the heart and kidneys.

Drinking light salt water during exercise

Hydration in sports can drink light salt water. The body sweats during exercise, the loss of sodium ions more, drink light salt water to maintain the balance of water and salt metabolism in the body, maintaining the stability of intracellular and extracellular fluids. Generally we can add the right amount of edible salt to the water and mix it well to drink.

Drink sugary water for hydration during exercise

Hydration during exercise can drink water with sugar. Especially when the exercise time more than 1 hour, drink water with sugar can maintain the body's blood sugar concentration, not only can delay the occurrence of sports fatigue can also help avoid hypoglycemia and other situations.

Drinking sports drinks during exercise

If the exercise time is long, generally more than 1 hour, or if the intensity of the exercise is large, the body consumes more energy, electrolytes and so on, at this time we can drink sports drinks to help replenish the loss of electrolytes and replenish the body's nutrition needs.

Drinking water in sports should be at the right temperature

If the water is replenished during exercise, we should pay attention to the temperature of the water to be controlled at about 30 degrees Celsius, too cold water is easy to cause intestinal stimulation, causing gastrointestinal smooth muscle spasm, sudden vascular contraction, resulting in gastrointestinal dysfunction. Too hot water is easy to cause scalding to the esophagus and intestines. The water temperature is suitable for easy penetration of cells and better hydration.

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