Can I drink water while exercising and what should I pay attention to

There are many things to pay attention to when exercising. Improper exercise will cause great harm to ourselves. There are also many things after exercise that we need to pay great attention to, so as not to cause unnecessary harm to our body. I believe that everyone is still not very clear about whether you can drink water during exercise and what precautions to take. It is very necessary to know more about this aspect. Let us learn about whether you can drink water during exercise and what precautions to take.

How much water do you lose during exercise?

You can’t imagine that! The amount of sweat lost from doing aerobic dance for an hour is actually close to that of a small bottle of mineral water.

The amount of sweat lost during exercise is mainly related to the exercise environment and intensity. The higher the intensity of the exercise and the worse the air flow in the exercise environment, the more sweat will be lost. Taking the exercises that most people do regularly, such as one hour of aerobic dance or low-to-medium-intensity jogging, as an example, they usually lose about 500cc of sweat after exercise. If they play basketball under the scorching sun or increase the intensity of exercise, the amount of water lost may be close to 1000cc.

In addition, when the body loses a large amount of water after exercise, the salt concentration in the blood will increase and increase the burden on cardiovascular function. Therefore, if it is not replenished in time, it will affect the operation of cardiovascular function.

Principles of hydration during exercise

Water replenishment should be divided into three stages: before, during and after exercise. Replenish about 500cc of water before exercise, replenish 100cc to 150cc of water intermittently every 10 to 15 minutes during exercise, and replenish as much as possible after exercise. Since it takes 20 to 30 minutes for water to be ingested, enter the gastrointestinal tract, and then be absorbed by the human body, drinking a large amount of water at one time will instead cause the water to concentrate in the stomach and fail to truly achieve the purpose of replenishing water.

Whether you can drink water during exercise and the precautions must be taken seriously by each of us, so as to avoid unnecessary harm caused by these common sense issues. At the same time, we must choose sports that suit us and not over-exercise, otherwise it will bring us many problems.