Rehydrate after exercise, but remember not to drink these beverages!

In the hot summer, many people's enthusiasm for sports has increased, and they go to gyms, basketball courts, football fields and other sports venues to enjoy the joy brought by sports. But while sweating, we should also learn to replenish our bodies scientifically during exercise. Those beverages that we often see in our daily lives may have unexpected pitfalls for our health. Today I will tell you which drinks you should not drink after summer exercise.

Freshly squeezed juice

You may think that since freshly squeezed juice does not contain additives such as sugar, it cannot be too bad for your health. But in fact, the fiber intake from drinking freshly squeezed juice is much less than that from eating the fruit directly. Although freshly squeezed juice is very delicious, it does not mean that freshly squeezed juice can be used as a way to supplement the vitamins, minerals and other nutrients needed for sports. At most, it can only be consumed occasionally. Moreover, the sugar contained in fruits is called "fructose", which is a substance that is more easily converted into fat than sugar. After being absorbed by the body, it makes people more likely to gain weight.

Fruit smoothie

Smoothie is a drink that many people like in summer, but don’t be fooled by the “pseudo-healthy” mask of fruit smoothie. Because fruit smoothies are high in sugar, each 32-ounce serving contains 700 calories, which is equivalent to eating a pineapple, a mango and a handful of strawberries. If the food you eat is not consumed in time, the energy from the food will be converted into fat and cause you to gain weight. Therefore, you should think carefully when choosing to drink fruit smoothies.

Purified water, natural water, mineral water and boiled water

Many people think that drinking some purified water, natural water, etc. after exercising in summer will not make them fat and will quench their thirst. But in fact, because of the high temperature, our bodies will sweat a lot. Although drinking these drinks during exercise seems to replenish water for the human body, they do not contain electrolytes or the content is very small. After drinking, they cannot promote the entry of water into cells for hydration. Instead, it will increase sweating and lose more water. This is why sometimes we have a feeling of "the more water we drink, the thirstier we are" during exercise. As sweating increases, electrolytes are further lost, affecting the normal function of nerves and muscles, and even causing symptoms such as cramps, confusion, and dehydration.

Carbonated drinks

Many people like to have an iced carbonated drink after exercise to enjoy the stimulation. But you should know that carbonated drinks will produce a lot of bubbles when you drink them. Although they can satisfy your thirst in a short period of time, the body's actual thirst is far from being satisfied. This is why many people become more thirsty the more they drink carbonated drinks. Moreover, the carbon dioxide gas in carbonated drinks can easily make the stomach feel full. Drinking carbonated beverages after strenuous exercise can easily cause digestive system discomfort such as stomach cramps and vomiting.

coffee

People tend to feel sleepy in the summer, and coffee is a good helper to refresh themselves. Drinking coffee occasionally is good for health, but drinking it after exercise can be very harmful to the body! The caffeine contained in coffee can combine with free calcium in the human body and be excreted in the urine. The reduction of free calcium will inevitably lead to the decomposition of bound calcium, thus leading to osteoporosis. Drinking coffee not only affects appetite, but may also cause vomiting and cramps, gastritis and thick and greasy tongue coating, which will make the body feel tired and weak.

Sugary drinks such as rock sugar pear, orange juice, etc.

Many people choose to drink these sugary drinks to quench their thirst after exercise. Although national standards stipulate that every 100 ml of sports drinks should contain 3-8 grams of carbohydrates (sugar), the sugar content in commercially available sugary drinks is generally higher than this standard. Drinking this kind of beverage after exercise is not conducive to gastric emptying and small intestinal absorption, and cannot meet the needs of rapid replenishment of body fluids and energy during exercise, and cannot quench thirst.

How to properly replenish water during summer sports

Drink about 500 ml of boiled water 2 hours before exercise

Rehydrating 2 hours in advance can give the kidneys sufficient time to metabolize, adjust the fluid balance and osmotic pressure to the optimal state, and have enough time to excrete excess water from the body. It can also improve the body's ability to regulate heat and reduce heart rate during exercise.

Drink some salt water during exercise

We sweat a lot during exercise, and sweat contains many ions. Light salt water can replenish the lost ions in time. If the exercise time exceeds 1 hour, you should drink some light salt water, add 0.11-0.15 grams of salt per liter of water, and control the water temperature at 15-22 degrees Celsius. When you go to exercise, it is best to carry a thermos with you and mix it with light salt water in proportion. Even if you don’t feel thirsty, it is best to drink a sip or two every 20 minutes of exercise to balance the loss of sweat in the body and avoid dehydration and damage to the body.

Drink electrolyte drinks after exercise

The so-called electrolyte drinks are beverages containing minerals such as sodium, potassium, chlorine, magnesium, calcium, and phosphorus. Or you can add some sugar to boiled water in a ratio of 1:15 and drink it. Sugar is added to the water to maintain a certain blood sugar concentration, delay the occurrence of fatigue, and thus ensure that physical strength can be recovered as soon as possible after exercise. At the same time, it is recommended that you do not drink a lot of water after exercise. You should follow the principle of small amounts and multiple times to replenish water reasonably.

Although summer exercise can relax our body and mind, the editor recommends that we should try to choose sports with less exercise volume, lighter intensity, and smaller range of motion during summer exercise, so as to achieve the effect of slight sweating. At the same time, combined with scientific hydration, we can exercise more healthily in the hot summer.