In the process of exercise, the body will produce a lot of heat after sweating away excess body heat, in order to achieve the purpose of lowering body temperature.

At this time, a large amount of water is lost, and electrolytes, trace elements and minerals in the body are also lost with sweat.This can lead to a dehydration state, leading to malnutrition, physical weakness and other pathological states.

If you drink some water or add some salt, glucose, saline water, fruit juice, and so on when you exercise, these problems can be avoided.

So what to pay attention to about exercise and water?

1. Before exercise

You can drink water before exercise, but pay attention to the time and the amount of water you drink so as not to increase the burden on the gastrointestinal tract.

Drinking a lot of water before exercise will cause abdominal pain, abdominal distension, and other symptoms during exercise, affecting exercise ability.

But if you want to do high-intensity exercise, you should not drink too much water before you exercise. You can not eat too many things before exercise, to prevent gastrointestinal problems, vomiting, and other symptoms.

2. During the exercise

You can also drink water during exercise. Sweating a lot during exercise, the body loses water too fast. If you don’t timely replenishment of water may cause the body's electrolyte balance to, affect health.

Drinking water during exercise can not only avoid dehydration but also prevent lactic acid accumulation in the body so as to avoid the occurrence of the body soreness phenomenon.

If you drink water during exercise it is recommended to control the water temperature at 15-20 degrees Celsius to avoid excessive burden on the stomach and heart.

And you can use salt water instead of water to replenish the sodium ions lost in the body or drink a sports drink.

3. After exercise

After exercise, the body loses a lot of water, and if it is not replenished in time, it may affect the physiological function and metabolism of the body. Therefore, the water needs to be properly replenished after exercise.

Your heart rate and blood circulation will increase just after the exercise.

At this time, the blood supply in the abdominal organs is relatively small. If you consume too much water for a short time, it will easily increase the burden on the gastrointestinal tract and lead to abdominal discomforts, such as abdominal pain and bloating.

So drinking water should be judged according to the specific situation of the exercise, generally in 100-200 milliliters. It is best to drink water after exercise in small sips, and should not add too much at once.

After you rest for half an hour, you can gradually increase your water intake.

Here are the principles of drinking water after exercise and sweating:

1.How much to consume, how much to drink

Generally according to the weight loss after sweating,you roughly know the loss of body fluid volume.You can replenish it according to the level of thirst. Observe the principle of small amounts and many times

2.Depending on how much you sweat

If you sweat too little after exercise, you can supplement common drinks, such as fruit juice, cola, milk and so on.

If you sweat a lot after exercise, it is best to supplement sports drinks that contain a certain amount of electrolytes, such as water with salt inside and sports drinks.

Master the sports drinking skills, so you can exercise more healthy.