What should I drink after sweating during exercise?

During exercise, everyone will sweat to varying degrees. Sweating will definitely take away a lot of water and cause the body to lose electrolytes. Everyone will feel thirsty after exercise, so they will drink water to quench their thirst. Many young people also like to drink beverages or fruit juices, etc. So what should people drink after sweating during exercise?

What should I drink after sweating during exercise?

1. Boiled water. This water is the best choice and can quickly replenish the body's lost water.

2. Alkaline beverages are optional. Exercise not only causes fatigue but also leads to the accumulation of acidic metabolic products. Therefore, after exercise, you can appropriately supplement with some alkaline beverages with a sugar content of less than 5% and containing inorganic salts such as potassium, sodium, calcium, and magnesium. Very helpful in relieving fatigue.

3. Vegetable juice. Vegetable juice is rich in nutrients needed by the human body, and the calories of vegetable juice are very low. For people who want to lose weight through exercise, drinking vegetable juice after exercise can not only supplement nutrition but also achieve the purpose of weight loss.

Principles of drinking water during exercise:

1. Rehydrate in time, not blindly

Many people are actually very blind about hydration, and doing so will often only bring more burden to running and even affect the running results.

What does "replenish water at the right time" mean? It means replenishing water under appropriate circumstances. For example, if you are doing short-distance running training or water loss is acceptable, you can replenish water after the run. If you replenish too much, be careful of urinary urgency.

2. Hydration tips: small amounts and multiple times

In many marathon running events, this principle of drinking less and replenishing more should be followed, and the time intervals between them should not be too different, because this can cool the body down in time and avoid the uncomfortable symptoms of unbearable thirst that affect running.

3. Hydration is not just about drinking boiled water

As water is lost, the electrolytes in the body continue to decrease. Once you only focus on replenishing water and ignore electrolytes, causing an imbalance between the two, it is easy to develop symptoms of dehydration or even heat stroke. More importantly, replenishing electrolytes while drinking water can also help relieve fatigue caused by running and maintain a good exercise state.

Time to replenish water during exercise:

Experts tell us: If you can replenish water immediately without much exercise, such as walking, stretching, etc., you can drink water when you are thirsty, or you can drink water after 5 minutes. However, don't drink too much at one time, about 100 ml is appropriate. It is best to leave at least 10 minutes between each session.

It is not advisable to replenish water immediately after strenuous exercise, such as running, playing ball, swimming, etc. Do not drink water immediately, especially ice water, which is very dangerous. You can only gargle or swallow no more than 50ml of water. The important thing is to do rest exercises to slow down the heartbeat and get the body out of the exercise state. When the carotid pulse rate recovers to below 120 beats/minute, you can also feel the pulse yourself. Only then can you replenish water. Moreover, you still need to control the amount of water intake. It is still appropriate to drink 100ml at a time, and there should be at least 10 minutes between each two times.