The most healthy drink salt water movement

Before and after exercise and hydration during exercise is very knowledgeable, and drink will help keep the body fluids of a balance, to ensure the health and safety fitness.

When you're on a treadmill bolted dozens of minutes or a hearty to play basketball, the water to quench their thirst and fatigue became a natural choice. In the wide variety of drinks, iced drinks and sweetened beverages, especially the young men. But many people have this experience: to drink a lot of water, but still does not quench thirst, and even drink more and thirst more, and some also appeared elevated body temperature, muscle cramps and other symptoms.

"In fact, before and after exercise and hydration during exercise is very knowledgeable, and drink will help keep the body fluids of a balance, to ensure the health and safety fitness." State Sport General Administration of Sports Nutrition, Institute of Sports Medicine Research Center Party Son Long, the researchers said. World authority on the field of Sports Medicine, American College of Sports Medicine will exercise the principle of pay summarized as follows:

First, 2 hours before exercise drink about 500 ml of boiled water. "This is because hydration before exercise can improve the body's thermal regulation, reduce the movement of the heart rate. 2 hours and pay in advance to give sufficient time for metabolism of the kidney, the body fluid balance and osmotic pressure adjusted to the optimum condition, have sufficient time to the excess water from the body. "Fangzi Long explained.

Second, the movement process, if more than 1 hour, you should drink salt water, water with 0.11-0.15 grams of salt per liter, and temperature control in the 15-22 degrees Celsius. Fangzi Long said: "The movement of a large number of sweat, sweat contains a lot of ion composition, ion content at this time no drink boiled water, it will not achieve additional effects.

The salt water is able to replenish the loss of ions, to prevent hyponatremia disorders such discomfort. "He suggested that, to exercise, the best carry a mug, a good proportion to red light salt water, even if not thirsty, it's best to drink every 20 minutes of exercise a bite or two, to balance the loss of body sweat, avoid dehydration caused damage to the human body.

Third, after exercise, drink electrolyte drinks that contain sodium, potassium, chloride, magnesium, calcium, phosphorus and other minerals in the drinks. Or can the ratio of 1:15 add some sugar in boiled water for drinking. "Sugar added to the water is to maintain a certain blood glucose levels and delay fatigue occurs, thus ensuring the health of fitness." Fang Zilong remind said.