How to replenish water during fitness exercise

supplementing water during fitness exercise should follow the principle of small amounts and multiple times. It is necessary to drink water reasonably before, during, and after exercise, and avoid drinking large amounts at once. Drink an appropriate amount of water two hours before exercise to help the body store water in advance. During exercise, replenish a small amount of water at regular intervals, and avoid drinking too much each time to avoid gastrointestinal burden. After exercise, replenish water according to the amount of sweat, and increase the amount of drinking appropriately but not too quickly. Choosing room temperature or slightly cool water is more conducive to absorption and avoids ice water stimulating the gastrointestinal tract. Sports drinks can be consumed in moderation after high-intensity or prolonged exercise to replenish electrolytes. In special circumstances such as high temperature environments or high-intensity training, it is necessary to increase the amount of hydration but maintain the frequency. People with kidney disease or edema should consult a doctor to adjust their hydration plan. Patients with diabetes choose sugar free sports drinks, and patients with hypertension avoid high sodium drinks. Pregnant women and middle-aged and elderly people should pay attention to the speed of hydration to prevent excessive burden on the heart.

Fitness hydration needs to be adjusted according to individual physical fitness and exercise intensity. Daily urine color can be observed to determine whether the hydration is sufficient. It is recommended to choose pure water as the main ingredient, paired with moderate amounts of electrolyte containing drinks, and avoid sugary drinks. Continue to hydrate within two hours after exercise to help the body restore water balance. Develop the habit of carrying a water bottle with you, replenish it in small sips at any time during exercise, and maintain scientific hydration for a long time, which has a positive impact on exercise performance and health.