During the process of running, the body consumes a large amount of energy and water. Therefore, after finishing a run, one may feel very thirsty and tempted to drink a whole bottle of water in one breath. However, it is not advisable to drink water immediately after running, and the choice of what to drink is also selective. Let's take a look at what is best to drink after running.
Diluted Saltwater
Within 15 minutes to half an hour after running, one can replenish fluids by adding half a teaspoon of salt to water. This can replenish the lost salt during exercise, improve muscle weakness, and reduce the feeling of nausea.
Sports Drinks
Sweat contains electrolytes such as sodium, chloride, potassium, and calcium. After long-distance running, a significant amount of sweat is lost. The loss of sodium and chloride ions prevents the body from regulating fluid and temperature changes in a timely manner. Simply replenishing fluids is not enough to cope with the loss of electrolytes. Sports drinks contain ingredients such as sodium, potassium, chloride ions, and glucose. Therefore, drinking sports drinks not only replenishes fluids but also effectively replenishes lost electrolytes.
Plain Water
When running, the body loses a large amount of water. Drinking plain water is the simplest way to rehydrate. When drinking water, it is important to note that the temperature of plain water should be close to room temperature. Drinking ice-cold water can irritate the respiratory and digestive systems, affecting health. On the other hand, drinking boiling hot water can scald the mouth and esophagus, causing a slowdown in gastric absorption.
Vegetable Juice
Vegetables contain a large amount of nutrients needed by the body, such as vitamins, minerals, proteins, and water. Vegetable juice also has low calories. Drinking an appropriate amount of vegetable juice after running can effectively replenish fluids and other nutrients. It can also aid in detoxification and digestion, helping with weight loss.
How long after running can one drink water?
It is not advisable to immediately replenish fluids after running, especially with ice-cold water. At most, one can rinse their mouth or drink less than 50 milliliters of water. One should wait until the heart rate slows down and the body is no longer in a state of exercise before slowly replenishing fluids. It is also important to control the intake of water, not exceeding 100 milliliters at a time, with at least a 10-minute interval between each intake.
