Most modern people are paying more attention to their physical health and have joined the exercise army. High-intensity exercise consumes a lot of energy and causes a significant loss of body fluids. Therefore, it is important to stay hydrated during exercise. So, what should we pay attention to when drinking water during exercise?
What to Pay Attention to When Drinking Water During Exercise
Replenishing fluids during exercise should be done before, during, and after exercise. About 15 minutes to half an hour before exercise, drink around 500cc of water. During exercise, drink 100cc to 150cc of water every 10 to 15 minutes. After exercise, try to drink more water.
Is It Good to Drink Water During Exercise?
It is important to drink water correctly during exercise as it effectively replenishes lost fluids and body fluids. It also replenishes electrolytes such as potassium, sodium, magnesium, and calcium that are lost with body fluids, helping maintain water balance in the body.
It Is Not Advisable to Drink Too Much Water Before Exercise
Drinking too much water before exercise can increase the weight in the stomach, causing discomfort during exercise. Therefore, it is not necessary to drink 500cc of water before exercise. The amount of water intake can be slightly reduced.
It Is Not Advisable to Drink a Large Amount of Water at Once During Exercise
It takes about 20 to 30 minutes for water to be absorbed by the body after ingestion. Drinking a large amount of water at once during exercise can cause the water to concentrate in the stomach, which does not effectively replenish fluids. Therefore, it is best to drink small amounts of water multiple times during exercise, with a total intake of no more than 600cc per hour.
It Is Not Advisable to Drink Water Immediately After Exercise
Some people have a habit of drinking a large amount of water immediately after exercise to quench their thirst. However, this is not beneficial to health. Drinking water immediately after exercise can dilute body fluids and increase blood volume, putting more strain on the heart. Additionally, the sudden accumulation of a large amount of water in the stomach can affect breathing by interfering with diaphragm movement, causing discomfort. Drinking excessive amounts of water in a short period of time can increase urine output and sweating, putting more strain on the kidneys and causing loss of salt and electrolyte imbalance, which can affect physical performance.
What Kind of Water to Drink During Exercise
If the exercise duration is within one hour and electrolyte loss is not significant, drinking regular plain water in moderate amounts can replenish fluids and quench thirst. If the exercise duration is more than one hour and of high intensity, drinking some saltwater or a sports drink can help replenish potassium and sodium levels and restore balance in the body.
What Kind of Water Not to Drink During Exercise
It is not advisable to drink water with high sugar content during exercise. High sugar concentration in water can prolong the time it stays in the stomach, preventing timely absorption into the body and hindering effective hydration.
