Drink water properly when exercising

Almost everyone knows the importance of drinking water when exercising and sports.

Almost everyone knows the importance of drinking water when exercising and sports. However, it is important to drink it properly, otherwise it can lead to a health condition known as hyponatremia and cause nervous and cardiovascular disorders.

What are the reasons you should drink water after exercising?

Water is the most important nutrient for people who exercise and exercise. Drinking plenty of water after exercise is essential to replace the fluid you lose from sweating through exercise, especially when you exercise during the hot summer weather. Drinking water after exercise has many health benefits, including:

Regulating body temperature: Supplementing with water after exercise plays an important role in keeping body temperature at normal levels. Water helps keep the body functioning properly by reducing body temperature to ensure the body does not overheat resulting in metabolic disorders.

Preventing cramps: Drinking water after exercise helps prevent muscle cramps. Your muscles contain up to 75% water, so after exercise, they may become dehydrated. Therefore, it is important to drink enough water to keep the muscles elastic and to prevent muscle cramps.

Avoiding dehydration: Drinking too little water causes your brain to “feel a threat” signal to your body’s survival, and the body begins to respond by storing more water in your body. . This results in swelling of the hands, feet and feet.

Weight loss: Exercise causes you to lose a lot of water and this causes kidney and liver damage. When you’re dehydrated, your kidneys and liver can’t burn as much fat as energy, leading to increased body fat. Drinking water after exercise can help prevent fat gain and can thus help you lose weight.

Supports the functioning of organs: Your body fluids are mostly water, which helps with the functioning of various functions such as digestion, nutrient absorption and transport, blood circulation, and saliva production. .. Lack of water in the body can lead to constipation, unhealthy cell activity and other health abnormalities.

What kind of water should drink after exercise?

Drink cool water, but not ice after exercise: Your body tends to absorb cool water faster than warm water. This is why most people prefer to drink cool water after exercising. However, cold ice is not recommended. Some studies show that cold ice can shock the digestive system, because your body is quite warm after exercise. Some people feel a stomach ache when drinking ice cold water after exercising.

Use water that contains healthy electrolytes: Although drinking water after exercise is important, drinking fruit juice or using an electrolyte solution like sports drinks, Oresol water may be more beneficial to health. Just make sure you choose a beverage that contains minerals and not too much sugar.

How much water is enough?

It is not simply a matter of drinking water after exercising. You should also consider whether you are drinking enough or too much water. Ideally, you should drink about 250ml of water within 30 minutes after exercising.

Also drink water before exercising to prevent dehydration. General guidelines indicate that 500-600ml of water should be taken at 2-3 hours before exercising. You also have to drink extra fluids during warm-up (20-30 minutes before exercise) and 200-300ml every 10-20 minutes during exercise.

What if I drink too much?

While drinking water after exercise is the right thing to do, drinking too much water than usual can cause low blood sodium. Your blood is diluted because you drink too much water so the amount of sodium in your blood decreases, which is dangerous. This condition is rare among normal gymnastics, but sometimes happens to athletes like marathon runners, consuming plenty of water after the end of a long marathon.

Hyponatremia causes consciousness disorders, weakness, agitation and possibly seizures. In severe cases, death may occur. Early symptoms of hyponatremia may include nausea, disorientation and muscle cramps. These symptoms may also be similar to the symptoms of dehydration, causing athletes to drink more water, thereby worsening hyponatremia. Hyponatremia is an emergency and requires urgent care right away. To prevent hyponatremia, always replace lost body fluids with electrolyte drinks.

 

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