Everyone knows that you shouldn't drink water when you are thirsty, so how to replenish water during running training and horse racing is reasonable?

Before I fell in love with long-distance running, I was not too afraid to drink water during or just after running. At that time, I often heard a term-fried lung. At that time, I was still young, and I naively thought that I should not drink water no matter how thirsty I was during running. My lungs would explode when I drank water. Later, I learned that the so-called lung burst is a stomach spasm caused by drinking a lot of cold water after strenuous exercise.

In fact, you can not only drink water during exercise, but also replenish water often if you run long distances. And don't wait until you are thirsty to drink water. When you are thirsty, your body is short of water. If you drink water every time you are thirsty, you may have to face these two unexpected results.

Drinking water only when you are thirsty will slow you down.

When you feel thirsty, your body is short of water by more than 2% of your weight. Research shows that every time you lack water 1%, your pace will decrease by 2%. When water is scarce, the blood will become thicker than usual, and the working efficiency of the heart will be reduced. If you want to keep the same speed as you started, your heart rate will increase. If the water supply is not timely and reasonable, it will gradually slow down and eventually have to stop.

Drinking water only when you are thirsty may hurt you.

Running and sweating in hot summer is like the air conditioning system of the body to keep the body temperature constant. But we usually don't pay attention to how much sweat we have. If water is not replenished in time, dehydration may occur. Sometimes the signal of dehydration is the thirst that can't be calmed down. At this time, although you keep drinking water and even fill your stomach, it will take time for your body to absorb the water you drink and make all functions work normally, so you will still feel thirsty despite drinking water.

So, how to replenish water during running training and horse racing is reasonable?

execution time

Pack what: water

If the usual running training time is less than one hour, you only need to replenish water properly before running. Drink 1~2 glasses of water (250 ~ 500ml)10 ~15min before running.

60 minutes

What to add: water+electrolyte

When running for more than 60 minutes, if the weather happens to be very hot, you may need to supplement not only water, but also a certain amount of electrolyte.

When the weather is hot, we need to sweat more to keep our body temperature constant. In fact, when sweating, not only water is lost, but also inorganic salts such as sodium and potassium are evaporated. Little friends who have run long distances should have experienced white salt particles and white sweat stains on their clothes after running.

When the salt in the body is too low, the body cannot transmit the tiny electric pulses needed to burn muscles. If you don't supplement inorganic salts, you will be tired after a long time, and even the electrolyte disorder will lead to cramping shock.

If the weather is not particularly hot, we usually only need to replenish water normally when running for about 2 hours, and the electrolyte is usually supplemented when participating in the half-horse race. When running normally, the choice of electrolyte supplement is to eat salt pills, and the effect of drinking electrolyte drinks will be slightly worse.

Running time >120min

What to add: water+electrolyte+carbohydrate.

When the exercise lasts for more than 2 hours, in addition to supplementing water and electrolytes, it is also necessary to supplement carbohydrates appropriately to provide energy for the body. Experts suggest that if the training lasts for 2.5 hours, 60 grams of carbohydrates should be supplemented at most every hour; If you run for more than 2.5 hours, you need to supplement 60-90 grams of carbohydrates per hour.

Bananas, which are often seen at the supply point when participating in competitions, are our good friends who supplement carbohydrates. Therefore, you should eat some when you meet the supply point in the whole horse race, and eating reasonably will have a good effect ~

Only by supplementing your body reasonably can you avoid injury and enjoy the happiness brought by running more healthily ~ If you think the article is helpful to you, please pay attention to Runner Less than. We will share more dry goods and grow together in the future!