The weather is hot and you sweat like rain during exercise. How should you hydrate? Professor Li Jieruo, director of the Sports Medicine Center of the First Affiliated Hospital of Jinan University, suggested: Replenishing water before exercise can be done in stages and drink every 15 minutes. People who are prone to sweating can add about 150 ml in 15 to 20 minutes during the interval between exercise. One hour before strenuous exercise in hot weather, you should start drinking water, about 500 ml of water, and drink it in batches. This can prevent the body from being dehydrated and affect the state of exercise, and it can also prevent the loss of potassium, calcium, and sodium caused by excessive sweating during exercise, resulting in decreased muscle tension, resulting in muscle relaxation, making people feel tired and weak.
After exercising, you should adjust your movements first to gradually restore your heart rate to a normal level, and then take in an appropriate amount of water. When drinking water, you need to pay attention, the water temperature is suitable, preferably warm water; the speed of drinking water should not be too fast, it should be replenished slowly, in small sips, and multiple times; the amount of water should not be too large, not more than 200 ml each time. If you are exercising a lot, consider drinking a sports drink to supplement sodium and salt. However, it should be noted that the sugar content should not exceed 6%, so as not to cause nausea because the drink is too sweet. In addition, it should be reminded that some sports drinks contain caffeine, which has a diuretic effect and will weaken the effect of hydration.
Do I need a sports drink after a workout? According to Li Jieruo, sports drinks are configured according to the physiological consumption of human movement, and are drinks for special groups of people. Sports drinks mainly contain electrolytes, vitamins, amino acids and other ingredients, which can supplement the nutrients needed by the human body, resist fatigue, and balance metabolism. Sports drinks are mainly aimed at athletes who engage in intensive, high-intensity exercise, and contain fairly high levels of sugar and sodium. For people who experience prolonged physical exertion, sports drinks can quickly replenish carbohydrates, water, and required electrolytes. However, for pre-adolescent children, they generally only engage in regular exercise, so they are basically unable to digest these very high energy, but lead to childhood obesity, dental caries, etc. Therefore, children do not need to exercise for a long time without long-term high-intensity exercise. Drinking a sports drink to replenish electrolytes requires only fresh water or salt water.
（Guangzhou Daily All-media reporter Zhang Qingmei Correspondent Zhang Cancheng The picture comes from the Internet）