How to drink water before, during and after exercise?

2 hours before exercise

500~700 ml

Supplementing enough water before exercise can not only prevent the body from collapsing due to excessive water shortage, but also ensure that the body is in the best exercise state.

Within 2~3 hours before exercise, 500~700 ml (about-bottle) of water should be ingested to ensure that the body is not short of water before exercise.

If the weather is hot and the consumption is large, the frequency of water replenishment can be appropriately increased.

In operation

120 ~ 230ml

During exercise, the speed of water metabolism is accelerated and a lot of water is lost.

Drink water every 15~20 minutes, and drink 0.5~ 1 cup (120~230 ml) of water each time.

For high-intensity exercise at high temperature, the infusion volume per hour should be greater than 300ml.

Exercise more than 1 hour

If you exercise for more than 60 minutes, or do high-resistance exercise, you need to drink sports drinks. Strenuous exercise causes a lot of electrolyte to be lost with sweat, so water, sugar and electrolyte should be supplemented together.

Generally speaking, the amount of rehydration during exercise should not exceed 800 ml, and it must be a small amount for many times to avoid excessive burden on gastrointestinal tract and cardiovascular system caused by a large amount of rehydration at one time.

After exercise

500~700 ml

You should also replenish water in time after exercise. At this time, the amount of hydration can be determined according to the weight loss. For every 0.5 kg weight loss, the water intake will increase by 2~3 cups, about 500~700 ml.

It should be noted that you should not drink too cold water before, during and after exercise, but should over-stimulate the intestine, and the water temperature should be 37 ~ 39.

Precautions for sports hydration

It is not advisable to drink cold drinks during exercise. Drink cold for a while, but drinking cold all the time may not refresh you!

Avoid "bull drinking". Drinking too much water at a time will increase the burden on the stomach and will also delay fitness exercise. Drink less high-sugar or high-caffeine drinks. The former is too hot, and the latter will aggravate the loss of water in the body.