The best time to replenish water after strenuous exercise

Life lies in exercise. Everyone should have a certain amount of time to exercise, which can speed up metabolism and make the body healthier. However, there are some things to pay attention to when replenishing water after strenuous exercise. After a lot of sweating after exercise, you should drink some light salt water to replenish your energy.

The best time to rehydrate after strenuous exercise

First, drink about 500 ml of boiled water 2 hours before exercise. This is because replenishing water before exercise can improve the body's ability to regulate heat and reduce heart rate during exercise. Rehydrating 2 hours in advance can give the kidneys sufficient time to metabolize, adjust the fluid balance and osmotic pressure to the optimal state, and have enough time to excrete excess water from the body.

Second, during exercise, if the time exceeds 1 hour, you should drink some light salt water, add 0.11-0.15 grams of salt per liter of water, and control the water temperature at 15-22 degrees Celsius.

When exercising, you sweat a lot, and sweat contains many ions. At this time, drinking plain water without any ions will not have any replenishing effect. However, light salt water can replenish lost ions in time and prevent adverse reactions such as hypernatremia.

When exercising, it is best to carry a thermos with you and mix it with light salt water in proportion. Even if you do not feel thirsty, it is best to drink one or two sips every 20 minutes of exercise to balance the loss of sweat in the body and avoid dehydration and damage to the body.

Third, drink electrolyte drinks after exercise, that is, drinks containing minerals such as sodium, potassium, chloride, magnesium, calcium, and phosphorus. Or you can add some sugar to boiled water in a ratio of 1:15 and drink it. Sugar is added to water in order to maintain a certain blood sugar concentration, delay the onset of fatigue, and thus ensure the health of the fitness enthusiast.

In fact, sometimes when we want to keep fit or lose weight, the key is not what kind of exercise we do, but the overall adjustment before and after exercise, especially replenishing water in time after exercise, which can not only lose weight but also help the body detoxify, truly achieving twice the result with half the effort.