Drink water properly when exercising.

Âu Thiên Tử
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       Almost everyone knows the importance of drinking water when exercising, sports. Almost everyone knows the importance of drinking water when exercising, sports.

However, it is important to take it properly, or else this can lead to a dangerous health condition called hyponatremia and nervous system and cardiovascular disorders.

* What are the reasons you should drink water after exercise?

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Water is the most important nutrient for athletes. Drinking plenty of water after exercise is essential to replace the fluids you lose from sweating through exercise, especially when you’re exercising in hot summer weather. Drinking water after exercise has many health benefits, including: Regulating body temperature: Rehydrating after exercise plays an important role in keeping body temperature in a normal range.

Water helps keep the body functioning properly by lowering body temperature to ensure that the body does not overheat leading to metabolic disorders. Prevents Cramps: Drinking water after a workout helps prevent muscle cramps. Your muscles contain up to 75% water, so after exercise, muscles can become dehydrated. Therefore, it is important to drink enough water to keep muscles elastic and to prevent muscle cramps.

Avoid dehydration: Drinking too little water causes the brain to receive a “feeling of a threat” signal to the body’s survival, and the body begins to respond by storing more water in your body. . This leads to swelling of the hands, legs, and feet. Weight loss: Exercise makes you lose a lot of water and this damages the kidneys and liver. Supports organ function: Your body fluids are mainly water, which helps with various functions such as digestion, nutrient absorption and transport, blood circulation, saliva production, etc. Lack of water in the body can lead to constipation, unhealthy cells and other health abnormalities.

* What kind of water should I drink after exercise?

Drink cool, but not ice, water after exercise: Your body tends to absorb cool water faster than warm water. This is why most people like to drink cool water after exercise. However, ice cold water is not recommended. Some studies show that ice cold water can cause a “shock” to the digestive system, since your body is quite warm after exercise. Some people feel an upset stomach when drinking ice cold water after exercise. Drink water that contains healthy electrolytes: Although it is important to drink filtered water after exercise, drinking fruit juice or using an electrolyte solution such as a sports drink, oresol water may be more beneficial for health. Just make sure you choose a beverage that’s packed with minerals and doesn’t have too much sugar.

* How much water is enough?

It’s not simply a matter of drinking water after exercise. Ideally, you should drink about 250ml of water within 30 minutes of exercising. It is also advisable to drink water before exercise to prevent dehydration. General guidelines indicate that 500-600ml of water should be drunk 2-3 hours before exercise. You must also drink extra fluids during warm-up (20-30 minutes before exercise) and 200-300ml every 10-20 minutes during exercise.

* What happens if you drink too much?

While it is right to drink water after exercise, drinking too much water than usual can cause hyponatremia. Your blood is thin because you drink too much water, so the amount of sodium in your blood drops dangerously. This condition is rare among normal gymnasts, but sometimes happens to athletes such as marathon runners, who consume a lot of water after finishing a long run. Hyponatremia causes confusion, weakness, agitation and possibly seizures. In extreme cases, death can occur. Early symptoms of hyponatremia can include: nausea, disorientation, and muscle cramps. These symptoms can also be similar to those of dehydration, causing athletes to drink more water, thereby worsening hyponatremia. Hyponatremia is an emergency and requires urgent care right away. To prevent hyponatremia, always replace lost body fluids with electrolyte drinks.

* Doctor’s advice.

While drinking water after exercise can help replace fluids lost through sweat, it’s important to drink water before and during exercise to make sure you’re staying hydrated, especially if you’re exercising. exercise on a hot day or for an extended period of time. Drinking fluids other than water, such as milk or juice, can also help your body recover faster from exercise.

However, caffeinated beverages are not a good choice for rehydration purposes because caffeine promotes faster dehydration. Sports drinks or caffeine-free oresol water are smart rehydration options for workouts lasting more than 90 minutes. In addition to replacing fluids, sports drinks and oresol water also help restore essential electrolytes lost during exercise.

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