Fitness has become an indispensable course in people’s life. Especially after middle age, people pay more attention to the fitness and their body health. If the workout time is an hour long, 90 minutes or even longer, a bottle of water is especially important to you. When you go into any gym, you’ll always find a water bottle next to the people who work out. However, you can’t be blind for the fitness and need to pay more attention to the usual eating habits, and can we drink water in the process of fitness? It’s a question that many people who are working out and want to know the answer. Drinking water when you are doing the exercise is normal, but when is it the right time to drink it and how to drink in a right way?
The simplest advice on water intake is a straightforward one sentence: Drink water when you’re thirsty. While the tip is helpful but often simplistic since thirst is a sign that your body has started to dehydrate. We often wait until we’re thirsty to drink water. In fact, our body has been “dry” for a long period by the time the brain senses that our body is thirsty. Previously, studies recommended we should drink eight glasses of water a day, but now most of the health consultants recognize that individual water needs vary depending on a variety of internal and external factors, including gender, body size, environment and lifestyle. For example, people who exercise often need more water to hydrate himself. Also, it is recommended that you should drink in proportion to your body size, and men may need more water than women. This requires us not to neglect the hydration in the process of before and during exercise, because proper hydration before and during exercise can improve exercise ability and delay the occurrence of fatigue.
Generally, you need to add about 300 milliliters of water in the time of 30-120 minutes before exercise, which can help slow down the rise of body temperature, improve the water storage in the body, reduce the degree of water shortage during exercise and prevent dehydration during exercise. In particularly, we also need to add extra 250-500 milliliters of water in the hot weather. It is best to supplement a certain amount of sugar and electrolyte sports drink in the minimum amount and intake by multiple times, and each time you could drink 100-200 ml which are supposed to be intake in two to four times. Add 4 g of salt, 80-100 g of glucose or sucrose and 150 ml of orange juice in every 1000 ml of water can not only supplant the water of your body, but also adds salt, glucose and vitamins, so that the body’s water and salt metabolism can be kept in a balance.
If you exercise for a long time and sweat a lot during the exercise, it is also necessary to hydrate during the exercise. It is generally believed that the gastric emptied rate of water is about 13ml per minute. Small and medium-intensity exercise has little effect on the gastric emptied rate of water, even if exercise to the fatigue state. The gastric emptying rate does not change. Therefore, a small amount of repeated rehydration (150-300ml/15-20minutes) during exercise will not cause stomachache. But do not supplement too much water at one time, otherwise it may cause stomach discomfort, stomachache, nausea, vomiting and other phenomena. At the same time, attention should be paid to the water temperature which can’t be too cold.
During strenuous activity, the body heat increases and sweating is the main way to dissipate heat. After a lot of sweating, it is necessary to supplement water in time, otherwise it will not only lead to fatigue and thermoregulation disorders but also lead to the accumulation of acid metabolites, which will make you feel fatigue and decreased your exercise ability. Therefore, the suitable drink for fitness is an alkaline drink that contains potassium, sodium, calcium, magnesium and other inorganic salts with the sugar content below 5%.
Generally pure water has removed minerals, so it is not appropriate to drink pure water alone when exercising, and its inorganic salt content may not meet the needs of exercise, therefore, it is not suitable for supplementing liquid when exercising. For those who work out for less than an hour, with low intensity and low sweating, just drink 1 or 2 glasses of water before and after workouts. However, large intensity campaigner should drink 1 cup water at every 20-30 minutes before the exercise and drink 1 cup water, sports drink again after 1-2 cups of water in 300- 400 ml in the movement. You should add a little salt in the water which is advisable to taste slightly salty.
You should not intake sports drinks easily when you don’t need to add the supplement, or it may cause harm to the body. In addition to water, functional beverages also contain glucose, sodium and potassium etc., these materials only need to be intake when you need. If the exercise does not cause the loss of solutes such as sodium and potassium, drinking a lot of energy drinks will increase the sodium and potassium content which may affect the balance of water and electrolytes.
After exercise, you should drink natural water containing natural mineral elements or suitable sports drinks to replenish the lost electrolytes and maintain the balance of body fluids, so as to maintain the best physical condition. The beverage can contain 6%-8% sugar and 30-40mmol/L sodium to promote the rapid recovery of plasma volume and rapid rehydration of tissue cells. Remember to have reasonable drinking habits so that the sweat we shed at the gym will be worthy. You can also buy a durable Simple Flask stainless steel water bottle to fuel your fitness career.