Should winter break in winter or winter training? This is a problem. However, the ancestors have given the answer: "summer practice three volts, practice winter thirty-nine." Whether it is summer or winter, sports supplement water is a non-negligible link.
When the body lacks more than 1% of body weight, we will feel thirsty, and both body temperature regulation and physical strength will be affected. When water shortage exceeds 5% of body weight, energy will be difficult to concentrate, headache, and sleepiness. Symptoms such as irritability; when water shortage exceeds 10% of body weight, it can seriously endanger life.
These are some relatively serious water shortage signals. In fact, even if we do not feel thirsty, the body will give us some tips for drinking water. One of the most intuitive ways is to observe the color of urine. The color of urine can tell us a lot of information.
In addition, if there is odor in the urine, of course, the urine will not have any good odor, and you have not eaten coffee or asparagus that will make the urine stink, you also need to see a doctor.
Training replenishment strategy
The amount of water needed for exercise is critical, not only affecting your performance but also affecting your health. To achieve the best effect of training, we must know how to supplement water before, during and after exercise.
Water supplement before exercise
Before long-distance running, competitions or training, you need to add enough water. Generally, the day before the game, you should drink plenty of water, juice, and other nutritious drinks to supplement the water. The replenishment can be determined by observing the color of the urine. The best condition is usually an opaque light yellow urine.
Two hours before the match on the day of the game, you can drink two cups of 200ml of water. In this way, your kidneys have enough time to absorb before the game starts, and you have enough time to clear the bladder.
30 minutes before the start of the game, you can drink 150-300ml water or sports drinks.
Rehydration during exercise
Everyone's need for replenishment is different. By weighing your weight before and after training, you can estimate the amount of water your body needs during exercise.
For every 500ml of water lost during exercise, you will need to add the same amount of water. For example, if you drink 250ml of water and lose 500ml when you exercise for 1 hour, then you need to drink 500ml in the next exercise. So, you need a total of 750ml of water to make sure you don’t have enough water and you need 175ml of water every 15 minutes
Supplement water after exercise
You can weigh yourself before and after exercise to help understand the amount of water lost during exercise. For every 500ml of water lost during exercise, 750ml should be added after exercise. If your weight gains after exercise, it means that you drink too much water during the exercise and you need to reduce your drinking water in the future.
After the game or training, you can drink some water to quench your thirst and then drink a little more water. Because thirst is not an indicator of dehydration, it is also necessary to check the color of the urine to determine whether adequate hydration is sufficient.
How to replenish water in winter run
Sometimes we think that the cold will not be dehydrated, but actually when you are training at a lower temperature and higher altitude, it will be easy to dehydrate. In this situation, the air is relatively dry and your lungs need to work in excess to make the air moist and warm. The greater the body load, the more water you need to drink. How can winter be without water?
Wear more layers
Sweating can cause the body to lose temperature, and the body can increase its heart load in order to maintain blood flow and normal body temperature. Wear more than a few layers of clothing to perspire and absorb sweat so as not to allow sweat to remain on the body surface and to avoid body temperature loss.
Supplementary loss of water
The body's water loss is generally through three ways: breathing, sweating and urination. If your urine is transparent and large, you don't have water shortages, but if your urine is darker and less, you need to drink more water.
Fill water according to training time
If you only exercise for 1 hour, only replenishment will suffice. But if more than one hour, you need to add electrolytes and carbohydrates at the same time. If the altitude is higher, the amount of replenishment will increase accordingly.
Choose room temperature beverage
Although ice drinks are more easily absorbed, warm or room temperature beverages are more likely to maintain body temperature. If you are training in a cooler environment, choose a room-temperature beverage.
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