DON’T BE THIRTY WHILE EXERCISES
???? January 7, 2024
Actively exercising is also the key to helping us love life and love ourselves more. Therefore, let the exercise process go smoothly and positively by maintaining a scientific amount of water in the body when exercising. Exercising is not only beneficial for the physical body but is also effective for the spiritual life.
Dehydration affects the entire body
All organs in the body depend on water, and water also helps the body carry out biological reactions. The presence of water helps wash away toxins (formed after metabolism) out of the body’s parts, while also serving to transport nutrients to cells. Always avoid being dehydrated. Specifically, don’t wait until you’re thirsty to drink because the feeling of thirst is a strong reaction of the nervous system to lack of water. When we feel thirsty, our body is seriously lacking water. Therefore, providing water to the body must be done regularly.
Amount of water needed when exercising
Water is the most essential nutrient during exercise. Exercising consumes a large amount of energy and waste water during exercise. All parts are operated to the maximum, thus causing sweating, consuming electrolytes in the body.
When the body lacks water, it will affect spirit and work performance. That is also the reason that in some cases, dehydration leads to impaired thinking ability and negatively affects memory, appears forgetful, reduces working spirit, and visual motor skills. and the ability to work sensitively with numbers. Dehydration can affect the function of the heart, sweat glands and the ability to regulate body temperature. On the other hand, during exercise, water helps regulate body temperature, lubricate joints and transport nutrients to provide energy and health. If you do not drink enough water, you will not be able to maximize your exercise power and will easily experience fatigue, cramps, dizziness or other more serious symptoms.
Therefore, adding enough water to the body, especially during exercise, is very important to keep the body healthy and fresh.
Need to add water when exercising.
Water needs need to be supplemented when exercising
When you exercise or participate in any physical activity, your body temperature increases. To get rid of this extra heat, your body secretes sweat, which helps you cool down. Sweat is composed of electrolytes (such as sodium) and water. That is also the time you need to replenish water for your body.
The amount of fluid required in the body can vary depending on each person’s body. Different types of physical activity, the duration and intensity of each activity as well as metabolic rate, humidity, temperature, fitness level… all affect each person’s water needs. You should follow the instructions below to avoid dehydration during sports activities:
Before exercising: Drink about 500-600ml of water at least 4 hours before playing sports. Drink 250-350ml of water about 10 to 15 minutes before exercising.
During exercise: If you exercise for less than an hour, drink 100-250ml of water every 30 minutes. If exercise duration is more than one hour, drink 100-250ml of sports drink (containing electrolytes and carbohydrates) every 15-20 minutes.
After exercise: For every gram lost during high-intensity exercise, you need to drink 600-700ml of sports beverage or purified water. Athletes often weigh themselves before and after exercise to determine this.
However, one important thing you must remember is not to drink too much water (more than 950ml in 1 hour) during exercise, because that exceeds the amount of water needed for the body, and also forces the kidneys to work. exceed.
Besides providing enough water for the body, water quality is an issue that needs attention. Boiled and cooled water, purified water helps regulate body temperature, transport nutrients, eliminate waste, digest food, lubricate joints and play an essential role in cell reactions. cells, helping sports practice take place effectively.
This type of water should not be drunk before exercise
Milk is a great drink, but you should not drink it before going to the gym, but drink it after exercising. Milk contains a lot of protein, carbohydrates and fat, so it takes a long time to digest. If you drink milk right before exercising, you cannot use all your strength to perform the movements, reducing the effectiveness of the exercise on your muscles.
Canned fruit juice is one type of water that should not be drunk before exercise. You should use natural fruit juices such as orange, tangerine, strawberry, mint. Coconut water is also considered a perfect choice after exercise because it will replenish electrolytes during exercise.
Drinking alcohol can cause body temperature regulation to decrease during prolonged exercise.
You will experience bloating and stomach pain if you drink carbonated water like soda before going to the gym. They contain high levels of sodium, causing thirst during exercise. In addition, the aspartame in this drink also causes side effects such as headaches and dizziness.
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