What water is good to drink during exercise

It is recommended to choose plain water or diluted salt water when exercising, and you can also drink sports drinks containing electrolytes in moderation. Sports hydration should consider factors such as water replenishment, electrolyte balance, and energy supply. During exercise, the body loses a large amount of water and electrolytes through sweating. Plain water is the most basic and safe hydration option, which can quickly replenish lost water without additional heat burden. For low-intensity or short-term exercise, regular plain water is sufficient to meet the needs. If the exercise time exceeds one hour or the intensity is high, consider drinking diluted salt water, which is prepared in a ratio of 1 gram of salt per 500 milliliters of water to help maintain sodium ion balance in the body. When engaging in high-intensity exercise or long-term exercise in high temperature environments, sports drinks containing appropriate amounts of electrolytes such as sodium, potassium, and magnesium can be chosen. This type of beverage can simultaneously replenish water and electrolytes, prevent muscle spasms and hyponatremia. However, it is important to choose products with moderate sugar content to avoid consuming too much added sugar that may affect the weight loss effect. Some sports drinks contain vitamin B components, which can help with energy metabolism, but the general fitness population does not need to deliberately pursue functional drinks. Sports hydration should follow the principle of small amounts and multiple times, replenishing 100-200 milliliters of liquid every 15-20 minutes, and drinking 400-600 milliliters of water 2 hours before exercise. Avoid drinking a large amount of water at once to increase the burden on the gastrointestinal tract. After exercise, hydration can be adjusted according to weight changes. For every 1 kilogram of weight loss, 1.5 liters of fluid should be replenished. Special groups such as hypertension patients should control sodium intake, and diabetes patients should pay attention to the sugar content of sports drinks. It is recommended that pregnant women focus on warm water and strictly control the intensity of exercise when exercising.