During exercise, it is important to replenish fluids to maintain fluid balance and ensure good health. So what kind of water should you drink during exercise?
Drink Natural Water
The first choice for water during exercise is naturally purified water. Natural water not only contains small molecules that are easily absorbed by the body, but also has an osmotic pressure that is suitable for the needs of human cells, allowing for quick hydration. Additionally, excessive sweating can lead to the loss of electrolytes such as potassium, magnesium, sodium, and calcium from the body. Therefore, drinking purified water that contains natural minerals can prevent electrolyte imbalances. However, the purified water available on the market is processed and only contains a few mineral elements, which cannot fully meet the needs of the human body. Therefore, it is best to choose ecological drinking water during exercise. This type of water not only contains a large amount of minerals and trace elements needed by the body, but also has a high oxygen content, which is beneficial for overall health.
Drink Alkaline Beverages
During exercise, the body generates heat and sweating is the main cooling mechanism. Sweat mainly consists of water with small amounts of electrolytes such as potassium, sodium, magnesium, and calcium. After excessive sweating, it is important to replenish fluids in a timely manner. Regular purified water typically does not contain minerals, so it is best to drink alkaline beverages with a sugar content below 5% and containing electrolytes such as potassium, sodium, magnesium, and calcium.
Benefits of Drinking Alkaline Beverages During Exercise
Magnesium in alkaline beverages can promote glycogen breakdown, accelerate energy metabolism, and improve exercise efficiency. When the body lacks magnesium, glucose undergoes anaerobic glycolysis, leading to the production of lactic acid, which can cause muscle soreness and spasms. Supplementing magnesium helps maintain aerobic oxidation in cells, even during high-intensity exercise, and can reduce lactic acid production. Additionally, magnesium supplementation can help prevent electrolyte imbalances caused by excessive sweating.
Drink Diluted Saltwater
If exercise lasts for more than one hour, drinking some diluted saltwater can be beneficial. During exercise, the body loses a significant amount of electrolytes through sweat. Drinking plain water without any electrolyte content does not effectively replenish fluids. Drinking diluted saltwater can replenish lost electrolytes and prevent conditions such as hyponatremia.
How to Drink Saltwater During Exercise
Add 0.11-0.15 grams of table salt to each liter of water and maintain the water temperature between 15 to 22 degrees Celsius. Even if you do not feel thirsty during exercise, it is recommended to drink a few sips every 20 minutes. This will help balance the loss of sweat and prevent dehydration.
What to Consider When Drinking Water During Exercise
1. Avoid drinking sugary beverages such as carbonated drinks, fruit juices, and energy drinks during exercise. These beverages are absorbed slowly and can cause discomfort such as nausea, stomach cramps, and bloating.
2. Avoid drinks containing caffeine and cold beverages. These drinks act as diuretics and can cause restlessness, nausea, muscle tremors, palpitations, and headaches.
