What kind of water is best to drink after exercise

During exercise, the body digests a large amount of calories and takes away a lot of water. At this time, the body will feel thirsty and hope to replenish water immediately. However, replenishing water during this period is very important. If you cannot replenish water correctly, it may cause a poisoning reaction in the body and is not conducive to the body's exercise state. So, what kind of water should we drink after exercise? What are the precautions?

1. If you want to replenish water effectively, it is recommended to do this:

Before exercise: Drink 300-500 ml of water two hours to half an hour before exercise. Cold sports drinks are more effective and can help reduce the extent of body temperature rise and effectively delay the occurrence of dehydration.

During exercise: At this time, you should replenish water in small amounts and multiple times, and it is appropriate to replenish about 150-200 ml of sports drink every 15-20 minutes.

After exercise: It is best to replenish with drinks containing sugar and electrolytes, but you must still follow the principle of drinking small amounts and multiple times, and do not drink too much at one time.

2. Is it good to drink sports drinks?

This is a controversial topic. Supporters believe that replenishing water alone is not enough and that "sports drinks" rich in carbohydrates and electrolytes should be supplemented. However, the mainstream view is that the benefit of consuming sports drinks is simply to enhance palatability, thereby increasing water intake. But under normal conditions, the benefits of using an electrolyte-carbohydrate drink are no greater than those of water. These drinks are only necessary in cases of long-term physical depletion with insufficient calorie intake.

Most sports drinks contain a certain amount of oligosaccharides, which can help reduce blood lactate levels during exercise and increase muscle strength. It can also reduce fatigue and improve athletic performance. Secondly, sports drinks also contain electrolytes, which can replenish the electrolytes lost with sweat when people exercise, to prevent muscle cramps and decreased exercise capacity, thereby enhancing exercise capacity. Finally, general sports drinks contain taurine, vitamin C, niacinamide (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, vitamin B12, etc. These vitamins will help reduce exercise fatigue.