Which is better, drink warm water or ice water during exercise? Nutritionists answers are different from what you think

Are you burning? Recently, the temperature has been high, and the outdoor sense temperature is even close to 45 degrees. Many commuters and outdoor workers seem to be unable to sweat even if they are frivolously replenishing water. In the hot weather, our body loses about 2.5 liters of water every day. When we sweat, the salt and electrolytic quality in the body will also be lost. Nutritionist Ding Chun (Dai Cen) said that if you only sweat for a short time or sweat a little, the appropriate amount of water can supplement the lost water, and the body will automatically adjust the balance of electrolytic quality. However, when sweating a lot, the body loses too much ion. At this time, only replenishing water will dilute the calcification content in the blood, causing the body to become unbalanced in the electrolysis quality, resulting in cramps, hypotension, drainage, distracting, poor consciousness and weakness. In severe cases, heat failure will occur, causing life damage.

Sweat wildly, is it useful to supplement sports drinks?

Ethnic groups working outside, high-strength sports trainers, marathon runners, outdoor sportsmen, and elderly and children who are prone to drain water should all pay special attention to sweating! Since replenishing moisture cannot rely solely on white water, can replenishing sports drinks? Ding Ding Ding Nutritionist said, "Yes!", drinking sports drinks with sweat and replenishing the electrolysis quality, which can help replenish water in the body.

The water you drink must be absorbed by the body and retained in the body. It requires the help of electrolytic quality. Therefore, when replenishing water, you must also pay attention to water and electrolytic quality. The electrolytic quality lost from sweat is based on the syringe. The function of the syringe is to help absorb and retain water, maintain blood volume, and help adjust the temperature balance. Therefore, Ding Ding Nutritionist recommends that as long as you perform outdoor activities for more than 2 hours, no matter adults or children, under the condition of sweating, the water supply will be afraid of not being enough, but if you want to quench your thirst quickly, you can appropriately supplement the pressure-induced sports drinks to easily retain moisture and keep the body unrestrained.

There are some questions about water replenishing before, during exercise. Ice water is better than warm water.

If it is a sports group, research points out that the amount of sweat per hour during exercise is as high as 2~4 liters, which is quite amazing. Therefore, more attention should be paid to the moisture and electrolytic supplement before, after exercise.

Ding Ding Ding Nutritionist pointed out that you can start replenishing water 1 to 2 hours before the exercise and drink 500 to 600 ml of water in batches, that is, the capacity of about 1 baby bottle. During exercise, a little moisture can be added every 10 to 15 minutes. The total amount in one hour is recommended to be about 600 to 800 ml, which is about a little more capacity of one special bottle. In addition, the temperature of replenishing water during exercise should be lower than usual. It is not recommended to drink warm water, but it is recommended to drink ice water instead, so the exercise effect may be better. If you are engaged in aerobic exercise for more than 1 hour, it is recommended that you can supplement sports drinks appropriately.

After running, the most direct method is to calculate the difference in weight before and after running. Every time a kilogram is reduced, it means that at least 1 to 1.5 liters of water need to be replenished, 1 to 1.5, or you can use the color of the urine to determine whether you need to continue to replenish water or exercise beverages. The weather is hot and water replenishing is also a question. Ding Ding Ding Nutritionist reminds that in order to effectively replenish water, sports drinks are also a good source.

(Compiled by Changchun Monthly Journal/Editorial Department, provided by article authorization/Health Medical Network)