Summer sports are in season, here are some common misunderstandings about hydration

Grain in Ear has passed, the summer solstice is approaching

The scorching sun can't stop the passion for sports

While sweating profusely

Please don't forget to hydrate your body scientifically

Why should we replenish water?

Sweat is the "air conditioner" of our body. When we exercise, blood circulation speeds up, body temperature rises, and the body dissipates heat through sweating to lower the surface temperature.

Moderate to high intensity exercise can produce 0.5 to 2.0 liters of sweat per hour, and the amount of sweat is even greater in a hot and humid environment. Proper water intake helps improve physical function and exercise performance, maintain a constant body temperature, and promote the recovery of human physiological functions. If water is not replenished in time, water loss during exercise will not only damage health, but in severe cases, it may threaten life safety.

Are you among the misconceptions about hydration during exercise?

Myth 1: Drink water only when you are thirsty

Some people judge their dehydration by whether they feel thirsty during exercise. However, in a hot environment and during intense exercise, thirst is no longer a reliable signal from the body. When you feel thirsty, it means that your body is already in a state of mild dehydration, and your exercise function and endurance have begun to decline.

Correct approach: During exercise, you should replenish water every 15 to 30 minutes, 150 to 300 ml each time. Under normal circumstances, the amount of water replenished per hour should not exceed 1000 ml.

Myth 2: Drinking all at once

Many people drink water violently during exercise, with the ambition of "drinking 300 cups". However, a large amount of blood flows into the muscles during exercise, and the blood supply to the digestive system is temporarily reduced. At this time, a large amount of water intake will cause water accumulation in the gastrointestinal tract, affecting gastric emptying, and may cause symptoms such as gastric traction pain. At the same time, a large amount of water will increase the circulating blood volume, increase the burden on the heart, and affect the rest and recovery of organs after exercise.

Correct way: Drink water slowly in small sips, preferably in small amounts and multiple times.

Myth 3: Drink only boiled water

For moderate-intensity or less exercise, if the exercise time is less than 1 hour and the amount of sweating is not much, drinking boiled water can achieve the purpose of hydration. When the exercise lasts for more than 1 hour, and the intensity is high and the amount of sweating is large, the body will lose more electrolytes such as sodium and potassium while sweating, leading to electrolyte disorders in the plasma, which may eventually lead to hyponatremia, cramps, etc., and also increase the risk of muscle strain. At this time, you need to drink an appropriate amount of sports drinks or homemade electrolyte water (it is recommended to supplement water containing 0.2-0.4 grams of sodium salt and 5-8 grams of sugar per 100 ml) to help the body return to a state of balance.

Correct approach: Determine whether you need to drink sports drinks based on the amount of exercise, duration of exercise, and amount of sweating

What is the scientific way to replenish water during exercise?

Before exercise: It is recommended to drink 400-600 ml of water 2 hours before exercise, and then drink about 300 ml of water 2-3 times in the first 15 minutes.

During exercise: It is recommended to replenish water every 15 to 30 minutes, 150 to 300 ml each time, and the amount of water replenished per hour should not exceed 1000 ml.

After exercise: It is recommended to determine the amount of water to drink by measuring the change in weight before and after exercise. For every kilogram of weight loss, replenish 1.0 to 1.5 liters of water.