The scientific way of drinking water is to drink before exercise, during exercise, and after exercise, so as to ensure that the water content in the body is in equilibrium, and restore balance as soon as possible after exercise, so that it will not affect health due to lack of water.
Store water before exercise:
Drink plenty of water before exercise and store some water in the body to reduce the body temperature during exercise and reduce the risk of dehydration. You can drink 300-500ml of water (about one bottle of mineral water) one or two hours before exercise. If it is hot weather, outdoor sports with plenty of light, or special exercises like hot yoga, it is best to drink 200-300ml. However, it should be drunk a few times. If you drink too much water at a time, you will feel gastrointestinal discomfort and nausea, and you will soon want to go to the toilet, and the water will not be able to stay.
Replenish water at any time during exercise:
Drink water to supplement consumption during the exercise. According to the degree of sweating, drink about every 10-20 minutes, about 150-300ml each time (the two big mouths are almost 150ml). This way of drinking water is slowly supplemented, the environment in the body is relatively stable, blood volume will not change much, and it will not increase the burden on the heart and stomach.
Drink enough water after exercise:
Adding enough water after exercise can help the body recover from fatigue as soon as possible. But it should be a small number of times, because the absorption of water in the gastrointestinal tract is only 800ml per hour. Drinking plenty of water at a time will dilute the blood, and the blood volume will suddenly increase, which will increase the burden on the heart. It also increases the amount of urine that is discharged, as the urine increases the discharge of water and sodium. Drink 300-500ml of water slowly in about an hour.
The general principle of scientific drinking water is: a small number of times, drink water at any time, do not wait for the feeling of thirst to drink water. The weather is hot, and sweating is more appropriate to increase the amount of water in the 300-500 ml. When exercising, you need to “pre-,†“middle,†and “post-three†to slowly replenish the water your body needs. The most taboo is: after a hot and thirsty, drink a lot of water at a time!
It is also important to note that the temperature of the water is as good as room temperature, otherwise it is a very large stimulus for the gastrointestinal tract. It's too hot, like to drink cold, don't fall below 15 °C, and can't drink too much. Too cold water entering the body will cause the gastrointestinal blood vessels to contract sharply, which may cause stomach cramps and pain, as well as many body organs.
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