What water is better for weight loss during exercise

Drinking plain water or diluted salt water during exercise is more helpful for weight loss. Sports hydration requires a balance between electrolyte balance and zero calorie intake. There are mainly options such as plain water, diluted salt water, lemon water, menthol water, and sugar free soda water.

1. Plain Water

Plain water is the safest basic choice for fitness and weight loss, with completely zero calories and the ability to quickly replenish water. Excessive sweating during exercise can lead to fluid loss. Drinking plain water at room temperature in a timely manner can maintain metabolic efficiency and help break down fat. It is recommended to drink small sips multiple times, 100-150 milliliters each time, to avoid excessive drinking at once and increase gastrointestinal burden. supplementing 500 milliliters of plain water within 30 minutes after exercise can effectively promote lactate metabolism. When high-intensity exercise lasts for more than 1 hour, diluted salt water can prevent electrolyte imbalance. Adding 0.5 grams of salt per 500 milliliters of water can supplement the loss of sodium ions and maintain normal nerve and muscle function. But hypertensive patients should control salt concentration and it is recommended to use low sodium salt preparation. Pay attention to the color of the urine. If it turns dark yellow, increase the amount of hydration.

3. Lemon water

Soaking fresh lemon slices in water can provide trace amounts of vitamin C and potassium elements, and its refreshing taste can reduce thirst during exercise. Citric acid helps promote glycogen synthesis, but those with excessive stomach acid should drink it diluted. It is recommended to prepare 30 minutes before exercise, adding 3-4 slices of lemon per liter of water to avoid stimulating the gastric mucosa during exercise.

4. Peppermint water

Cold white water soaked in mint leaves has a natural cooling sensation and can reduce the perceived temperature during exercise. Menthol can slightly dilate blood vessels and improve heat dissipation efficiency, making it suitable for outdoor sports in summer. But those with weak and cold constitution should reduce their dosage and drink no more than 300 milliliters per exercise to avoid gastrointestinal discomfort.

5. Sugar free Soda Water

Carbonated sugar free soda water can alleviate muscle soreness after exercise, and bubble stimulation can produce a brief feeling of fullness to help control appetite. Choose products labeled as zero calorie and let them sit at room temperature after exercise before drinking. Frequent consumption may affect tooth enamel. It is recommended to use it no more than 3 times a week and rinse your mouth with water promptly after consumption.

The drinking strategy during fitness should be adjusted according to the intensity of exercise. For low-intensity exercise, plain water should be the main source, and for long-term training, electrolyte drinks can be supplemented alternately. Avoid high calorie beverages such as sugary drinks and fruit juice, and consume skim milk in moderation within 2 hours after exercise to supplement protein. Develop the habit of replenishing water in stages before, during, and after exercise, with a total water intake controlled within 800 milliliters per hour, while monitoring weight changes to adjust the hydration plan. If dehydration symptoms such as dizziness and nausea occur, exercise should be stopped immediately and medical treatment should be sought if necessary.