What are the benefits of adding hydration during fitness

Adding an appropriate amount of electrolytes or vitamins while exercising can help improve athletic performance and recovery efficiency. The main benefits include supplementing electrolytes, promoting energy metabolism, delaying fatigue, maintaining body temperature balance, and accelerating lactate breakdown.

1. Supplementing Electrolytes

Sweating during exercise can lead to the loss of electrolytes such as sodium and potassium. Adding a small amount of salt or professional electrolyte powder to drinking water can prevent muscle spasms. When high-intensity training exceeds 1 hour, supplementation is particularly necessary, but excessive intake should be avoided to prevent edema.

2. Promote energy metabolism

Adding vitamin B or honey to warm water can help convert carbohydrates into energy. Vitamins B1 and B6 participate in the process of sugar metabolism, and a small amount of honey provides rapid energy supplementation, suitable for consumption 30 minutes before endurance training.

3. Delaying fatigue

Sports drinks containing branched chain amino acids can reduce central nervous system fatigue. These types of amino acids can cross the blood-brain barrier to compete for tryptophan and inhibit the synthesis of the fatigue substance serotonin, making them suitable for small mouth supplementation during strength training.

4. Maintain body temperature balance

Low temperature peppermint water or light green tea water can help regulate core body temperature. Menthol activates cold receptors, while tea polyphenols promote capillary dilation. The two work together to enhance heat dissipation efficiency, making it suitable for exercise in high-temperature environments.

5. Accelerate lactate decomposition

Alkaline ionized water or lemon water can neutralize the accumulation of lactate after exercise. Alkaline water with a pH value of 8-9 can buffer acidic metabolites, while citric acid promotes the tricarboxylic acid cycle. It is recommended to replenish 500 milliliters within 30 minutes after training. Fitness hydration needs to be personalized according to the type of exercise. Aerobic exercise focuses on electrolyte supplementation, while strength training emphasizes amino acid supplementation. It is recommended to prepare two types of functional drinks to be consumed alternately, with a single hydration amount controlled at 150-200 milliliters and supplemented every 15-20 minutes. People with abnormal renal function should avoid high potassium formula, and patients with diabetes should use sugary drinks with caution. Within 2 hours after exercise, you can continue to supplement with protein containing recovery drinks to help with muscle repair. Daily homemade natural drinks such as diluted salt water, honey lemon water, etc. are both economical and avoid the intake of additives.