Loving sports is a kind of life attitude!
The autumn breeze is cool, and you want to maintain an energetic and active state in such a season, but you are worried about dryness and physical discomfort? Don't worry, this scientific autumn fitness nutrient supplement strategy allows you to enjoy the fun of exercise healthily and safely! ♀️
【Hydration Rules】:
- 2 hours before exercise: Prefill with about 500ml of water to ensure that your body is hydrated and ready for exercise.
- During exercise: Replenish 200ml of water every 20 minutes to avoid the pressure on the stomach and heart caused by drinking a large amount of water at one time. However, in general, the total amount of water during exercise should not exceed 800ml.
- Special circumstances: When training at high temperature or high intensity, it is necessary to increase the amount of water appropriately. Choose thirst-quenching and electrolyte drinks such as sugar and brine water, or sports energy drinks to help you recover quickly.
Tips for choosing a sports drink:
- Drink in moderation: Sports drinks are designed for exercise physiological consumption, which can target energy and electrolytes, improve exercise endurance and accelerate fatigue recovery. However, it is only recommended to drink it when you are exercising a lot, for a long time, and sweating a lot.
- Choose your timing carefully: If you sweat only lightly or do not sweat much, the electrolytes in sports drinks may increase the burden on the blood, blood vessels, and kidneys, resulting in increased heart workload, increased blood pressure, and hardening of the arteries. In this case, plain water or a light drink is sufficient.
【Food & Drink】:
- 1 hour before the workout: Take a light energy meal, such as bananas, whole wheat bread, yogurt, raisins, etc., which is easy to digest and absorb, raise blood sugar levels, provide sufficient motivation for exercise, and help to burn body fat effectively.
- 1 hour after workout: Don't overeat! Choose fresh fruit, low-fat milk, fruit juice or whole-grain bread for a quick energy boost without putting extra strain on your body.
【Tips】:
- Be sure to drink 500ml of water before exercising to pre-hydrate your body;
- After exercising, remember not to be bulimic and avoid overeating to increase the burden on your body.
Autumn fitness, scientific hydration and reasonable diet complement each other. Adjust the hydration strategy according to the intensity of exercise and the degree of air dryness, and skillfully match the nutritious light food before and after exercise, so that you can easily cope with the climate challenges and enjoy a comfortable and healthy autumn sports time! ♀️