Can I drink water after running? How much should I drink?

You can drink water after running. Generally, you should not drink more than 200ml at a time, and the interval between two drinks should be at least 15min.

You sweat a lot during exercise, so you need to drink a lot of water. However, the body is still in the excitement period after exercise, and the heart rate has not recovered smoothly immediately, so it is impossible to drink enough at one time. The correct way to drink water is to keep the speed of drinking water as gentle as possible, and then drink it intermittently. Only in this way can the heart fully and orderly absorb water.

Replenishing enough water after exercise doesn't mean drinking a lot of water, because the body can't store too much water. Drinking plenty of water at one time will increase the burden on the stomach and dilute the gastric juice, which will not only reduce the bactericidal effect of gastric acid, but also hinder the digestion of food.

In addition, the internal organs are also in a state of high temperature after exercise, especially in summer, and the degree of high temperature is more serious than usual. If you blindly pursue "coolness" at this time and eat a lot of iced drinks or food, it will cause great stimulation to the stomach, cause diarrhea and aggravate dehydration. In addition, during strenuous exercise, the capillaries in the throat are dilated and suddenly stimulated by cold, which is easy to cause throat inflammation and cough symptoms.

Extended data

You also need to replenish water before and during exercise.

Generally, 300 ml of water should be added 30 ~ 120 minutes before exercise, which is helpful to slow down the temperature rise, improve the water storage in the body, reduce the degree of water shortage during exercise and prevent dehydration during exercise. In particularly hot weather, 250 ~ 500ml of water should be added.

If you exercise for a long time and sweat a lot during exercise, it is necessary to replenish water during exercise. It is generally believed that the gastric emptying rate of water is about 65438±03ml per minute, and moderate and low intensity exercise has little effect on the gastric emptying rate of water, even if it is fatigue. The gastric emptying rate will not change.

Therefore, a small amount of water should be supplemented many times during exercise, that is, every 15-20min 150 ~ 300ml, which will not cause stomach pain. Never supplement too much at a time, or you may have stomach upset, stomachache, nausea, vomiting and so on. At the same time, it should be noted that the temperature of make-up water should not be too low.

Rehydration before and during exercise can improve exercise ability and delay fatigue. Rehydration after exercise is beneficial to the rapid recovery of physical fitness and the elimination of fatigue as soon as possible. If you want to maintain the best physical condition, you should pay attention to the small details of maintaining the balance of body fluids and make the hydration reach the standard according to the specific situation.

People's Network-Pay attention to "small details" on how to drink water after strenuous exercise