Can I drink water after running?

As people pay more attention to fitness, more and more people run and exercise at a fixed time every day. However, we need to remind everyone not to exercise excessively and to replenish water in time after exercise. But can you drink water right after running? Most people need to drink water after running, but the timing of drinking water should be mastered. It is best to drink water after a while after running. Drinking water immediately is not good for the body.

1. How long after running can you drink water?

It is recommended to replenish about 100 ml of water five minutes after running, with at least 10 minutes between each two times. If you are running at a fast speed, you should not replenish water immediately. The most you can do is rinse your mouth or swallow no more than 50ml of water.

When replenishing water after running, it is best to choose mineral water rich in calcium and magnesium to replenish the body's need for mineral salts. Because muscle movement will increase the need for mineral salts, the evaporation of sweat will also take away some of the mineral salts in the body. You can also supplement with carbon-containing soda, fruit juice, vegetable juice, and milk to eliminate toxins from the body. In addition, the correct way to replenish water is to drink small amounts multiple times. It is best to drink warm boiled water. Even in summer, the water temperature should be between 5 and 10 degrees Celsius. Do not drink ice water as it may cause problems with the digestive system.

If you're running for less than an hour, you don't necessarily need to drink a sports drink. However, long-term high-intensity exercise requires a certain amount of carbohydrates and electrolytes. This can be taken in drinks and solid food.

The human body can more easily absorb solutions with a carbohydrate content of 6% to 8% (the osmotic pressure of the solution is close to the natural osmotic pressure of the human body, 300mOsm/L). Therefore, drinking sports drinks containing sodium chloride during and after running can reduce the amount of urine excreted during running and promote the restoration of water and electrolyte balance.

Food also contains a lot of water, so you can take a short rest after exercise, then choose to drink pure water and eat some solid food (oranges, bananas).

Tips: For people who exercise for a long time, it is recommended to drink sports drinks in small amounts before, during and after exercise, and keep the water temperature at 10℃~20℃. If you engage in exercise that requires a lot of physical exertion, you should replenish yourself with drinks containing oligosaccharides and peptides within 2 hours after the exercise. This will help the body's resynthesis of muscle glycogen and aid in fatigue recovery.

2. Water suitable for drinking after running

1. Boiled water

Boiled water is the simplest. During exercise, water is lost, so replenishing water is the top priority after exercise. Other lost components can be replenished in the meals after exercise.

2. Alkaline beverages

During strenuous activity, body heat increases and sweating is the main way to dissipate heat. After sweating a lot, you need to replenish water in time, otherwise it will not only cause fatigue and temperature regulation disorders, but also cause accumulation of acidic metabolic products, leading to fatigue and decreased exercise ability. Therefore, the appropriate drink during exercise is an alkaline beverage with a sugar content of less than 5% and containing inorganic salts such as potassium, sodium, calcium, and magnesium.