How to drink water for long-distance running

How to drink water for long-distance running

Do you know how to drink water for long-distance running? Dehydration during exercise can lead to thirst, fatigue and even life-threatening. Correct hydration can improve the running experience, so how to drink water for long-distance running? Come with us and learn how to drink water for long-distance running.

How to drink water for long-distance running 1 1. How to drink water for long-distance running

Drinking water after exercise is a kind of knowledge formed by people, but not everyone knows how long to drink water after exercise. Generally speaking, you can replenish water immediately when the amount of exercise is not large, or it is appropriate to supplement it once after 5 minutes 100ml. The interval between two times should be at least 10 minute. However, after strenuous exercise, it is not appropriate to replenish water immediately. You can only gargle or swallow less than 50ml of water at most. You should do rest exercises (such as walking slowly after a long run) to keep your body from exercising. When the carotid pulse speed returns to below 120 beats/min (you can measure it by pressing the carotid artery), you can replenish water. 100ml is still appropriate, at least twice.

Second, how long can I drink water after running?

It is not advisable to drink plenty of water immediately. Drinking plenty of water after strenuous exercise will reduce the salt content in the blood, easily lead to muscle spasm, and even cause headaches, vomiting and other diseases. And if you drink too much water at a time, the gastrointestinal tract will feel uncomfortable and full. If you lie down and rest, it will squeeze the diaphragm and affect cardiopulmonary activity. So after strenuous exercise, if you are thirsty again, don't drink too much water at once. You should drink water by "drinking less and drinking more".

Third, how to drink water during exercise

It is important to replenish water before running. Many people often ignore the water supplement before running, and even have the wrong view that drinking water before running can cause stomach cramps. In fact, you should drink a small amount of water an hour before running. When you feel thirsty, your body has lost about 3% of body sweat, so when you feel thirsty, you need to replenish water, and it takes 48 hours to replenish the lost body fluids. After running, don't concentrate too much on hydrating. Excessive drinking can only solve temporary thirst, but it increases urination and sweating, further loses electrolytes in the body, and increases the burden on the heart and kidneys. At this time, you should drink more water and add salt appropriately.

How to drink water for long-distance running 2 1. It is reasonable to drink water in moderation before running in the morning. Because after a night's sleep and rest, the body lost a lot of water due to breathing, urination and evaporation of the skin. In the morning, add water, 300-500 ml is appropriate, to avoid increasing the burden on the heart and gastrointestinal tract. Furthermore, the consumption in the morning run is large, and the lack of water will be more serious if it is not supplemented, otherwise dehydration is likely to occur.

2. Drinking water before running in the morning is best to drink a proper amount of warm water or light salt water. It is not advisable to drink cold water or too much water, otherwise it will be bad for the stomach. If you want to achieve the goal of healthy weight loss, it is recommended to drink a cup of honey water for breakfast. In fact, drinking honey water in the morning can nourish the stomach. Honey is warm, has no irritation to the stomach, and can stimulate and increase appetite. Moreover, honey water can not only replenish water, but also increase nutrition and prevent constipation, which is good for the skin. Long-term drinking can also improve resistance and prevent cardiovascular diseases. In addition, it is recommended to run 10 minutes after drinking water in the morning, otherwise it is easy to get angry or stomach trouble when running.

There is no answer to the question of drinking water before running or after running in the morning. Because you need to drink water before and after the morning run to replenish the water lost during exercise. Just note that it takes 10 minutes to drink water before running in the morning, but it is not recommended to drink water immediately after running in the morning. The requirement is to rest after a morning run 15-30 minutes, and then drink water or take a bath. Especially after exercise, don't drink water in a hurry, wait until your breathing and heartbeat are stable, otherwise it will cause excessive cardiopulmonary pressure and abdominal pain.

4. Can I drink water before running? You can drink some water before running, but you don't need to drink too much. Try not to drink very cold water. Therefore, if you want to prevent thirst during exercise, you can drink some water properly. If you are thirsty after exercise, don't gulp water, just add a little water.