Does running consume sugar or water first

When running, the body consumes both sugar and water, but sugar consumption usually precedes water consumption. In the early stages of exercise, it mainly relies on muscle glycogen and liver glycogen for energy supply. As time goes on, fat consumption gradually increases, while water loss runs through the entire process. At the beginning of running, muscles will preferentially break down stored glycogen and convert it into energy. During short-term high-intensity running, the body mainly relies on the anaerobic glycolysis system, which consumes glycogen at a faster rate. After running at moderate intensity for more than 20 minutes, the proportion of fat oxidation gradually increases, but glycogen still participates in energy supply. Breathing and sweating during exercise can lead to water loss, and the amount of sweating is greatly affected by environmental temperature and exercise intensity. Long term running may lead to hypoglycemic reactions due to insufficient glycogen reserves, manifested as dizziness and fatigue. Exercise in high temperature environments without timely hydration may lead to dehydration and even heatstroke. It is recommended to supplement carbohydrates in moderation before running and drink a small amount of electrolyte water every 20 minutes during exercise. After running, it is necessary to replenish sugar and water in a timely manner to help the body recover.