How to add water sports science

High-intensity campaign, will lose a lot of sweat, but sweat is the main electrolyte contains sodium and chloride ions, as well as small amounts of potassium and calcium. When the higher exercise intensity, exercise environment, the worse the air flow, the loss of the more sweat. The sweat sodium and chloride ions in the loss of body fluids can not be adjusted in a timely manner with the temperature of physiological changes. This time before going to supplement the ordinary white water, not only fail to complement the loss of movement of nutrients, but also increased perspiration, severe cases may also cause dehydration. Therefore, before and after exercise and movement process, the added moisture is very learned, and drink right and we have to help maintain fluid balance, to ensure the health and safety of health.

Recently, the world authority on the field of sports medicine, Sports Medicine Institute of the United States will exercise the principle of replenishment be summarized as follows:

　　First, two hours before exercise drink about 500 milliliters of boiled water.This is because the pre-exercise hydration can improve the body's thermal regulation, reduce the movement of the heart rate. 2 hours overtime pay in advance can give sufficient time for renal metabolism, body fluid balance and osmotic pressure will be regulated to the best state.

　　Secondly, the campaign process, some water once every 15 minutes is necessary, if more than 1 hour you should drink light salt per liter water, add 0.11 to 0.15 grams of salt, and water temperature control in the 15 ~ 22 ° C .There are definite studies have shown that exercise a large number of sweat, sweat contains a lot of ionic composition, if the drink at this time there is no ion content of the boiled water, it would not achieve additional effects. The dilute brine is able to replenish the loss of ions, sodium springing to prevent the symptoms. They suggested that, to exercise, it is best insulation carry take a cup, according to the proportion of red light brine well, even if do not feel thirsty, it's best to exercise 20 minutes every 12 to drink in order to balance the body sweat loss.

　　Third, drink electrolyte drinks after exercise is best, that contains sodium, potassium, chloride, magnesium, calcium, phosphorus and other minerals drinks. Or can be the ratio of 1:15, add some sugar in boiled water for drinking. Water by adding sugar, in order to maintain a certain degree of blood glucose levels and delay fatigue occurs, thus ensuring the fitness of those good health