What is the best water to drink during exercise to lose weight

Drinking plain water or diluted salt water during fitness exercise has the best weight loss effect. Sports hydration should balance hydration and electrolyte balance, and avoid sugary drinks that increase additional calorie intake. During exercise, the body loses water and electrolytes through sweating. White boiled water can quickly replenish water and does not contain calories, making it suitable for low to moderate intensity exercise or short-term exercise. Diluted salt water contains trace amounts of sodium element, which can prevent electrolyte imbalance, especially suitable for high-intensity exercise or exercise in hot environments. These two options can meet the body's needs without interfering with the process of fat metabolism. Some people may choose sports drinks or coconut water, which contain certain sugars and minerals. Although these drinks can quickly replenish energy, excessive consumption may offset the calories burned during exercise. For high-intensity training lasting more than 1 hour, a small amount of low sugar sports drinks can be consumed, but daily weight loss is still recommended to focus on plain water. If there is obvious fatigue or cramps after exercise, natural drinks containing potassium and sodium such as diluted salt water or coconut water can be supplemented appropriately.

Sports hydration should follow the principle of small amounts and multiple times, drinking 100-200 milliliters each time and supplementing every 15-20 minutes. Drink 500 milliliters of water 2 hours before exercise, and adjust according to sweating during exercise. Avoiding excessive hydration at once can increase the burden on the gastrointestinal tract. It is more effective to replenish 150% of lost water within 2 hours after exercise. Paired with potassium rich fruits such as bananas or oranges, it can more comprehensively restore electrolyte balance. Long term adherence to scientific hydration combined with regular exercise can effectively improve fat metabolism efficiency.