More than just thirst quenching! Drinking water during exercise has another important function...

Water is very important to the human body. The average person should drink at least 2000cc of water every day. When exercising, a lot of water is lost due to sweating, especially when exercising under the hot sun, you may lose 3000cc of water in an hour. Lack of water can cause cramps, heat stroke, and even be life-threatening. There are many reasons why your body may be dehydrated, including drinking water incorrectly, sweating a lot, strenuous exercise, exercising in hot weather, spending too much time outdoors, and drinking water only when you feel thirsty.

When the body loses 1% to 2% of body weight in water, we will feel thirsty, and our appetite and endurance will decrease. When the water loss reaches 3% to 4% of body weight, we will feel dry mouth, nausea, decreased urination, a significant decline in athletic performance, and even increased sports injuries. If the water loss reaches more than 8% of body weight, we will experience dizziness, weakness, and even unconsciousness. The survey found that most athletes do not replenish enough water, and the amount they replenish only accounts for 30% to 50% of the total loss. The main reason is that most people drink water only when they feel thirsty, but in fact , when the feeling of thirst arises, the body is already in a state of dehydration.

How to determine if your body is dehydrated

With some simple methods, you can quickly tell if your body is dehydrated.

1. Watch your urine

Urine color is the simplest way to detect whether you are dehydrated. As shown in the figure, normal urine is colorless to light yellow. The more dehydrated the body is, the darker the color of the urine will be. If the color of urine exceeds the red warning line, you should replenish water immediately.

2. Look at your weight

The loss of water will reduce body weight, and the weight before and after exercise may differ by more than 3 kg. Don’t think this is a quick way to burn fat and lose weight, it is the result of excessive water loss. The greater the difference, the greater the water loss. At this time, you should drink water more actively to keep the weight difference within 0.5 kg.

3. Look at the tongue

A normal tongue looks pink and moist. When dehydrated, the tongue will become dry, with obvious tongue coating and white color. If your tongue looks dry and your saliva decreases, don't be suspicious! Go drink some water quickly!

Tips for drinking water before and after exercise

1. The sooner you start replenishing water, the better. It is best to drink 1-2 glasses of water when you wake up in the morning.

2. Don't forget to bring a bottle of water when you go out. In addition to being convenient for drinking water, it can also be used to calculate the amount of water to be replenished.

3. Drink 500 cc of water two hours before exercise to allow excess water to be excreted from the body.

4. Drink another 300 cc of water thirty minutes before exercise. During exercise, drink small amounts of water frequently, and replenish 100-150 cc of water every fifteen minutes.

5. The longer you exercise, the hotter and humider the environment, and when you sweat too much, you must increase your water intake appropriately.

6. Don't wait until you're thirsty to drink water.

7. After exercise, you should drink plenty of water and pay attention to the color of your urine at all times.

Can I drink ice water or must I drink warm water?

In addition to helping the body replenish water, drinking water during exercise also has a very important function, which is to "regulate body temperature." Improper exercise can lead to heat stroke, which is a high fever caused by a large lack of water in the body. In severe cases, it can lead to shock or death. Drinking water can help cool down a violently burning body and avoid serious sequelae.

Back to real life, we are often told that we must drink warm water, and drinking ice water will have many bad effects on the body and will be very bad for the body when we get older. But having a glass of ice-cold drink when you are sweating profusely and your body is excited is a very enjoyable thing. Do you really want to drink a glass of warm water? ! Even professional athletes can’t do it! What is the best way?

Since drinking water is to regulate body temperature, drinking ice water or warm water can be a good way to regulate temperature. When exercising in cold weather, a cup of warm water can dispel the cold and activate your muscles and bones. In hot weather or during strenuous exercise, drinking a glass of ice-cold water can cool you down and calm your mood. As long as you drink it in the right amount and at the right time, there is no need to drink warm water and not ice water.

How to drink sports drinks?

When exercising for a long time, you should actively replenish water and energy to avoid dehydration and hypoglycemia. The main source of energy is carbohydrates. Bread, cake or too sweet drinks will slow down the emptying of the stomach, hinder absorption, and may also cause nausea and diarrhea. The carbohydrate concentration of sports drinks will not affect gastric emptying, and water and sugars can be quickly absorbed by the small intestine. Studies have shown that if the exercise time is less than one hour, simply replenishing water is sufficient. If the exercise lasts for more than one hour, it is recommended to drink sports drinks to replenish electrolytes and energy. Both coffee and tea contain caffeine, a diuretic that accelerates the loss of water from the body, so it is not recommended to drink them before or after exercise.

Correct and sufficient drinking of water can make us exercise more confidently and safely, and thus pursue the best performance.

This article comes from: Blog of Dr. Lin Songkai, an expert on joint degeneration and sports injuries

※For more information, please visit Dr. Lin Songkai's blog