How to replenish water correctly for fitness, including the number and amount of drinking water, do you have any plan?

During the fitness process, the amount of perspiration increased significantly, especially in the hot summer. Some people think that the more you sweat, the more fat you lose. In fact, the focus of sweat is to help you regulate physical problems, so a lot of sweating must be You need to have enough water to replenish. It is important to remember that when you feel thirsty, it means that your body has been dehydrated. So whether you are thirsty or not, you must pay attention to hydrating before and during fitness. . It is recommended that you do not have to exercise every day and give your body a time to rest and recover.


Expansion information:

1. Avoid drinking water before exercising

Many people often neglect the water supplement before exercise, and even mistakenly believe that drinking water before exercise can cause stomach cramps. In fact, the water added before fitness is the "reserved" water in the human body. This water will be converted into the blood after the body sweats during the fitness process, which is an important scientific opportunity to replenish water.

2. Avoid excessive drinking before fitness

Excessive hydration before exercise will not only dilute the body fluids in the body, disrupt electrolyte balance, but also increase blood volume and increase the burden on the heart. In addition, a lot of water is left in the stomach, and the water oscillates back and forth during fitness, which can cause physical discomfort. It is best to start hydrating about 30 minutes before the start of fitness, and gradually add up to about 300mL.


3. Avoid drinking too much pure water

The main electrolytes in sweat are sodium and chloride ions, as well as small amounts of potassium and calcium. When exercising for a long time, the amount of sodium in the sweat is the most, and the large loss of sodium and chloride ions will cause the body to be unable to adjust body fluids and temperature and other physiological changes in a timely manner. At this time, supplementing water is not enough to cope with the loss of electrolytes.

If the body-building time is more than 1 hour, and it is high-intensity exercise, you can drink electrolyte sports drink appropriately, supplement sugar and electrolyte consumption at the same time.

4. Avoid large amount of water at one time

In the process of fitness, water supplement should follow the principle of a few times. If the amount of one-time water supplement is too large, the excess water will be suddenly brought into the blood, and the blood volume will increase rapidly, which will increase the burden on the heart, destroy the electrolyte balance, and then affect the muscle strength and endurance. The scientific water supplement method is to supplement 100-200ml water every half hour, or 200-300ml water every 2-3km, with the limit of 800ml / h (the speed of water absorption by human body is 800ml at most per hour).

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Post time: Jul-12-2021