Before entering the volcanic sky, this weather is already "moving and sweating", but entering the volcanic sky is a real high-temperature experience. In addition to water shortage, there is also the loss of sodium, potassium, and calcium, and electrolyte imbalance.
Dizziness, fatigue, feeling extremely weak, it is recommended that everyone must properly hydrate and electrolytes.
There are 3 common conditions of dehydration:
- Simple dehydration: thirst, decreased frequency of urination, darker urine, fatigue.
- Excessive sodium loss: tiredness, dizziness, nausea, loss of appetite, general weakness, drowsiness.
- Excessive potassium loss: fatigue, general weakness, palpitations, dizziness, nausea and vomiting, poor breathing.
How to prevent dehydration during Futian exercise?
- Before exercise: 300-500ml of hydration or drink 10-20 minutes each time, 100-200ml each time, divided into 2-4 times.
- During exercise: 120-240ml every 15-20 minutes, no more than 800ml per hour.
- Post-exercise: The amount of hydration is determined by the weight difference, which is generally 150% of the weight difference before and after exercise.
Exercise for no more than 60 minutes and drink purified water; For more than 60 minutes, drink electrolyte water and sports drinks.
Sports drinks contain electrolytes and sugar, making them the best choice for sports fluids.
Before exercising, it is best to supplement sports drinks with a certain amount of sugar and electrolytes, 100-200ml each time, divided into 2-4 drinks. If the exercise does not last more than 60 minutes, purified water is sufficient, and if it is longer than 60 minutes, a sports drink containing electrolytes and sugar should be supplemented.
These are the first choices for hydration
1. Prefer light salt water
Saline contains a small amount of sodium chloride, which can help replenish electrolytes and help the body rejuvenate.
2. Drink tea in moderation
Tea contains potassium, which can replenish the lost potassium and improve the body's ability to withstand heat. Don't drink hot tea, choose warm tea at about 10-30°C.
3. Finally, there is food water
Eat foods with high water content, such as watermelon, cucumbers, tomatoes, etc.
In addition to hydration, you can also replenish the vitamins and sugars you consume, and avoid drinking water after a heavy sweat.
Drink water after sweating
1. Don't just drink plain water, you can consume more liquids containing sodium and potassium, such as sports drinks;
2. Refuse ice water, carbonated drinks, alcoholic drinks and other liquids that irritate the stomach;
3. Do not drink more than 150-200ml each time.
4. Try to keep the drinking speed gentle, intermittent drinking in batches, and uninterrupted replenishment, which will help the body reach a hydration state.
5. Drink water at about 15°C;
6. Drink water 5 minutes after the end of exercise.
7. Avoid extreme environments: If you must enter a high temperature and high humidity environment, you must replenish water in time.