How to drink glucose before running

When the school holds a sports meet, many students will choose to drink some glucose before running in order to improve their performance. We know that glucose can be broken down into energy, increasing athletic performance and reducing physical fatigue. Many common sports drinks on the market also contain glucose, but simply drinking glucose is not as good for the body as imagined. So, how should you drink glucose before running?

The general recommendation is that the supplementary beverage contains a certain proportion of sugar and electrolytes. Drink 400-600 ml of sugar and electrolyte drinks 2 hours before exercise and then replenish 100-300 ml of sugar and electrolyte drinks 15 minutes before exercise. This can effectively prevent exercise-induced dehydration and has little impact on the gastrointestinal tract.

If there is no sports drink before fitness, you can prepare the drink as follows: add 4 grams of salt, 100 grams of glucose and 150 milliliters of orange juice to every 1000 milliliters of cold boiled water. This not only replenishes water, but also replenishes salt, glucose and vitamins, which is beneficial to maintaining the balance of water and salt metabolism in the body. As for the amount of fluid replacement, it should depend on the weather conditions of the day, the sports you want to participate in, the intensity of exercise, and the duration of exercise. It should not be too much, nor too little.

Try to adopt the principle of small amounts and multiple times. This can avoid a large amount of fluid replacement at one time, which will increase the burden on the gastrointestinal tract and cardiovascular system, and prevent symptoms such as abdominal distension, nausea, vomiting, and palpitations. It should also be noted that the temperature of the replacement solution should not be too low or too high, and it is best to keep it at around 10 degrees.

If you don’t have sports drinks before working out, you can do this: add 4 grams of salt, 100 grams of glucose, and 150 milliliters of glucose to every 1000 milliliters of cold boiled water. This not only replenishes water but also salt, glucose and vitamins, which is beneficial to maintaining the body's water and salt metabolism balance. As for the amount of fluid replacement, it still depends on the weather of the day, the duration, intensity, item and time of exercise. It should not be too much or too little.