Water replenishment skills after summer sports First, a certain amount of liquid should be added before the start of summer exercise to prevent the occurrence of dehydration, and at the same time to reduce the body temperature. Generally, 30 to 40 minutes before the start of physical exercise, start adding cold water of about 15 °C, 400 to 500 ml. Because the low temperature water is more effective in regulating body temperature than the same amount of normal temperature water, a part of normal temperature water and chilled water can be used for blending. Rehydration during exercise Secondly, the sports drink should be taken to the sports field to replenish during the physical exercise. The principle of hydrating in exercise is a small number of times. 200ml can - usually 150 to every 15-20 minutes per replenishment. If the temperature is high during exercise and the humidity is high (such as the so-called sauna day), the intensity of exercise is large, and exercise outdoors, such as football, basketball, running, etc., can increase the amount of each hydration, each time Replenish water 300ml . From the point of view of lowering body temperature, it is possible to drink low-temperature water, that is, water having a temperature of about 15 °C under conditions, which is advantageous for lowering body temperature. Finally, the beverages added in the exercise should also be noted in the selection. Sports drinks should be the first choice to avoid carbonated drinks (such as Coca-Cola, Sprite, Fanta, etc.).  Pay attention to hydration after the end of exercise The principle of hydration after exercise is also a small number of times. The average person pays more attention to adopting scientific and reasonable drinking water in the process of physical exercise - a small number of times, but after the end of physical exercise, the correct drinking method is often neglected. For psychological pleasure, the way of drinking cows is often used. Low-temperature drinks, so you feel addicted. As everyone knows, due to the redistribution of human blood during exercise, a large amount of blood enters the moving organs, and the blood flow of the digestive and absorbing organs decreases, and the ability to digest and absorb decreases. Drinking plenty of water immediately after exercise not only causes the burden of digesting and absorbing organs, but also affects the body's ability to digest and absorb. Therefore, avoid drinking water after the summer exercise. It is also best to choose a sports drink and avoid drinking white water. Because the benefits of drinking sports drinks after exercise are: on the one hand, sports drinks have a certain osmotic pressure to promote the rehydration of cells and recovery of blood volume; on the other hand, they can supplement the electrolyte and sugar consumed. The addition of white water will increase the amount of urine, causing a decrease in plasma osmotic pressure, affecting cell rehydration, and diluting gastric juice to affect digestion. Exercise hydration has a particular attention If the exercise time is less than one hour, just add some water before and after exercise; if it is more than one hour of intense exercise, pay attention to the hydration method to avoid dehydration. the reason: The American Nutrition Society recommends drinking two glasses of water in the first two hours of exercise, followed by two more glasses of water 15 to 20 minutes before starting the endurance exercise; every 15 to 20 minutes during exercise requires a supplement. At this time, you can consider using a sports drink to maintain the balance of electrolytes in the body, or drink some salty vegetable juice, or add a small amount of salt to the bean soup, which can also have the effect of preventing heat and hydrating. How to choose sports drinks Sports drinks are a good choice for preventing dehydration during summer sports. So how do we choose sports drinks? First of all, sports drinks must have the following characteristics: First, the beverage should have a certain osmotic pressure, which can slow down the emptying speed in the stomach and promote the absorption of water. The second is to contain sugar, because the main energy source consumed by the body during the summer exercise is sugar, so the sports drink should be supplemented with sugar while hydrating. The sugar content is not too much, generally between 4% and 8% . The sports drink supplemented before exercise and during exercise is lower than the sports drink after exercise, and the sugar contained in it should be oligosaccharide. This will extend the energy supply time of the sugar during exercise. The third is to contain electrolytes, because at the same time dehydration will be accompanied by more electrolyte loss, it is necessary to replenish electrolytes in time. Fourth, it is best to choose low-temperature beverages in the summer, which helps to reduce the body temperature. The general temperature is 13 °C - 15 °C, and it should not be too low, so as not to stimulate the stomach. Finally, the sports drink must not contain carbon dioxide because carbon dioxide dissolves. Water is carbonic acid, which is acidic, which is not conducive to the body's acid-base balance. In addition, it will produce a lot of acidic substances during physical exercise, which is the main cause of sports fatigue. In addition, carbonated beverages are prone to cause changes in people's breathing rhythms and snoring. Therefore, real sports drinks should not contain carbon dioxide. Of course, if people think that buying professional sports drinks costs too much, they can also prepare drinks such as sugar brine to add appropriate salt self-prepared beverages. In short, when we exercise in the hot summer, we must not leave the water, actively and correctly hydrate, prevent the occurrence of dehydration, and exercise healthily and safely. Exercise hydration has a particular attention If the exercise time is less than one hour, just add some water before and after exercise; if it is more than one hour of intense exercise, pay attention to the hydration method to avoid dehydration. the reason: The American Nutrition Society recommends drinking two glasses of water in the first two hours of exercise, followed by two more glasses of water 15 to 20 minutes before starting the endurance exercise; every 15 to 20 minutes during exercise requires a supplement. At this time, you can consider using a sports drink to maintain the balance of electrolytes in the body, or drink some salty vegetable juice, or add a small amount of salt to the bean soup, which can also have the effect of preventing heat and hydrating.  Stainless Steel Frying Pan,European Frying Pan,Deep Frying Pan,Frying Pan With Lid Jiangmen T2grand Stainless Steel Kitchenware Factory , https://www.yapamit.com
In today's urban life, many people still maintain the habit of exercising while they are working, but the exercise of the three days is also a test. It is the key to hydrating while sweating.
The emptying rate of the human stomach is about 800 - 1000ml / hour, so the hydration 30 to 40 minutes in advance is just empty before the physical exercise, avoiding the phenomenon of stomach discomfort caused by the large amount of water in the stomach during physical exercise. . The purpose of supplementing water before physical exercise is to increase the water capacity in the human body and improve the body's ability to regulate body temperature. The hydration before the summer exercise should be divided into 2-4 times, drinking 100-200ml each time to prevent nausea and urination caused by short-term drinking.