There is a science to drinking water! Remember to drink water while exercising

Water is one of the most important nutrients that is easily overlooked by us. The body needs water to remove waste, regulate body temperature, promote metabolism, and maintain physiological activities. If you don't drink enough water and lose more than 2% of your body weight in water, you will feel thirsty. If you lose 5% of your body weight, you will feel weak, dizzy, and uncomfortable. If it reaches more than 10%, you will begin to collapse, go into shock, and even die. According to statistics, a normal adult will excrete about 2150cc of water every day through breathing, skin and excretion. Therefore, to maintain the ideal hydration status of the body, an average of 2000 to 2500cc of water is required every day.

Do you drink enough water every day?

①How to drink?

When you wake up every day, you can slowly drink 500cc of warm water that is higher than body temperature. It is equivalent to starting the body first, and also helps metabolism, just like giving the body a bath after getting up, helping to clean the body, and truly cleaning it "from the inside out".

②How much to drink?

It is important to drink at least 2000cc of water every day. Water is the foundation of human health and beauty. If you don’t drink enough water, your mental energy and skin radiance will be poor. If you don’t drink enough water, you will not be able to lose weight. However, please note that if you exercise or sweat a lot, the amount of water you drink should be increased to 3000cc or even 4000cc. When should you drink it? Pay attention to the signals your body gives you and try to drink water before you feel thirsty.

③Did you drink the right water?

Drinking nutritious water is also one of the rules I follow. In addition to being particular about the brand of the water purifier installed at home and paying attention to the regular replacement time of the filter, I also have a few private suggestions for everyone when buying water outside:

• Don’t buy from unknown brands: Because of advertising, I have the opportunity to meet customers who specialize in selling water filters. They talked about visiting many factories in Taiwan that sell bottled or cup water. Many small factories use tap water pipes to spray manually, then seal them and sell them! Is it scary? So he suggested that we buy water outside and it is best not to drink any water except some well-known big brands.

• If you can drink mineral water, don’t choose pure water: mineral water contains trace amounts of minerals that can help the body replenish elements, but pure water does not have these. It’s all drinking, so if you’re going to drink, just drink something nutritious!

• Try to drink less bottled (cup) water: Even if you have chosen PET bottles or bottled water from big brands, there are still many times when unknown situations may occur during the packaging process or transportation due to storage site factors. If possible, it is better to install a trusted water filtration system at home and use a kettle to carry water when you go out, which saves money and is safer.

How to drink water during exercise?

When I was still a fat, clumsy "Fat Hulk with fleshy feet", I once mistakenly believed the rumor that "drinking water will make you unable to run" and thought that you should not drink water while running. Therefore, even at noon in the hot summer, when I went to the river bank to run 12 kilometers, I still deliberately practiced to run the whole course in one breath without drinking water, all because I believed the rumor... In short, now that I think about it, it's really a bunch of nonsense, but I have wasted six or seven years of my life. No wonder I worked out so hard, but in the end I was still a Fat Hulk.

This horrible mistake was not solved until I started to hire a professional coach in 2011. Then I discovered that there was one special thing I needed to practice: drinking a sip of water every five minutes while riding a bicycle. Remember to drink a sip of water every five minutes! Don’t make the same mistake I made in the past, thinking that you can’t drink water during exercise. Especially when training for endurance sports, replenishing water is a very important task, and you should never wait until you are thirsty to drink. Whether I’m biking, running, doing weight training, or even swimming, I always carry water with me and take a sip from time to time.

This article is from Suncolor Culture (http://www.suncolor.com.tw/)