In cycling, most people will be dehydrated, and dehydration will lead to the decline of blood oxygen content, which will lead to the decline of exercise ability.
In cycling, when the human body runs under high load, it must take away heat through the evaporation of a large amount of sweat.
Therefore, how to supplement water correctly in cycling is a compulsory course for every cycling enthusiast.
There is no doubt about the importance of water to the human body, because nearly two-thirds of the importance of the human body is water.
Moreover, water is not only the necessary medium for chemical reactions in the body, but also an indispensable element for the human body to maintain body temperature during exercise or heating.
The water metabolism in the body during exercise is much higher than that without exercise.
Generally, people sweat about 0.5 liters a day, but the amount of sweat in an hour of running is 2-3 times that; If you don’t drink water reasonably before exercise and don’t pay attention to drinking water during exercise, it will cause dehydration, and the degree of dehydration will increase with the extension of exercise time.
For a person weighing 50kg, dehydration of 0.5kg will lead to thirst; Dehydration 1 kg, severe thirst, discomfort, depression and loss of appetite; Dehydration of 7.5 kg can be life-threatening.
It seems that we can’t underestimate the harm of dead water to human body.
So, how to drink water correctly? What water do you drink? How much water do you drink? It’s best to choose boiled water or mineral water.
Although the replenishment depends on different exercise intensity, it should be drunk slowly, and the water temperature should not be too low.
For people with less than 1 hour of exercise time and low intensity, the amount of sweating will not be very large, as long as they drink 1-2 glasses of water before and after exercise.
Drink a cup of water before exercise.
Replenish water every 20-30 minutes during exercise.
Add a little salt to the water to make it taste slightly salty.
The purpose of this is to maintain the stability of the internal environment of the body as far as possible, so that the fat burning effect brought by exercise can be brought into full play.
Finally, I want to remind you that thirst is not a good indicator that the body needs to replenish water.
Therefore, when exercising, you should remember to supplement water as much as possible, especially in hot weather.
It is beneficial to drink water properly before exercise.
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