People who like to run are no strangers to the term "heart rate drift." Frequently, some people attribute this phenomenon to the inaccurate watch. There is a theory that has long been convinced by exercise experts: When the loss of water in the body leads to a decrease in blood volume, the blood's oxygen supply capacity will decline, resulting in a movement that maintains the same level of effort. At that time, the heart rate gradually rose or disordered.
Whether it is summer or winter, running water is not timely, in addition to affecting athletic ability, it will directly or indirectly cause cramps, digestive disorders. Severe dehydration can also lead to life-threatening or chronic health effects.
Therefore, in any case, we must ensure adequate drinking water. So how can we do it?
Calculate your sweat loss
Only by understanding the amount of sweat that you have, you can only reasonably calculate your own amount of water, and then make appropriate water supply. The rate of sweating depends on many environmental variables such as temperature, relative humidity, altitude, and how hard to run.
The best way to calculate your sweat rate is to take a sweat test.
1 First, weigh nudity before running. After weighing, do not eat, drink, or go to the toilet.
2 Then go out for 60-90 minutes.
3 After the run, do not eat, drink and go to the toilet. Immediately weigh the naked body again.
4 The difference between two weighings is the amount of sweating and dehydration during running.
Dividing the weight of weight loss by the number of minutes actually running is the average amount of sweat per minute; multiplied by 60, you can roughly estimate the amount of sweat per hour at a certain temperature.
Remember that the rate of sweating depends on different environmental factors and the degree of effort. In other words, you need to go through several tests to know how you sweat under different conditions.
If you want to know the speed of sweating in a certain "time-to-distance" game goal, you must test it as close as possible to the game environment to achieve relatively accurate results.
When you have an experience of sweating your body, you will be able to study the replenishment strategy that suits you in different situations. However, no matter how much sweat you have, if your intake of water exceeds 700-800 ml per hour, the body will be difficult to handle.
Electrolytes and drinking water
When exercising for a long time, be sure to add electrolytes. In fact, it is important to keep the balance of water and electrolytes. This balance is extremely important when maintaining muscles, digestive systems, and other human “partsâ€.
Electrolytes include water-soluble ions such as sodium, potassium, calcium, magnesium, and chloride ions. People with less activity can get enough electrolytes from their daily diet. People who do exercise for a long time, if they can't add electrolytes in time, can cause temporary electrolyte deficiency and various adverse reactions to the body.
When running, as long as the start of drinking water, we must pay attention to the addition of sodium (our commonly known salt). With the extension of running distance, supplemental sodium has become more and more important. At medium temperatures, about 400 mg of sodium per hour is needed; when the weather is hot, the necessary supplements increase to at least 800 mg per hour.
In contrast, the amount of potassium that needs to be supplemented is small and can be supplemented with sodium sports drinks or electrolyte tablets, which are sufficient to supplement potassium that is lost with sweat. For other electrolyte supplements, leave it to manufacturers of sports drinks and electrolytes to answer. Because of the controversy over whether it is necessary to supplement other electrolytes, there are currently no definitive scientific research results.
* Water-soluble hyponatremia is one of the most serious electrolyte imbalances. The cause of this is that while drinking too much water, there is no sufficient electrolyte such as sodium ions.
When running, the three most common ways to supplement electrolytes are sports drinks, regular foods, special diets. The amount and quality of electrolytes added by each method are different. Therefore, the more common practice is to choose one or two major supplements while running, the most frequently used are sports drinks and electrolyte tablets. Even if these two methods are the main methods, do not refuse to supplement electrolytes by eating traditional foods such as salty soup, snacks, and salt baked potatoes.
Drinking beverages containing electrolytes is the most common way for runners to supplement electrolytes today. Common electrolyte beverages have both bottled finished products as well as self-reconstituted powdered raw materials. At present, effervescent tablets and concentrates containing no heat or low calories have gradually begun to spread. However, in bottled beverages, the electrolyte content will vary greatly.
For example, the same 220 ml drink has sodium from 50 to 200 mg and potassium from 15 to 100 mg. Therefore, the author recommends that the electrolyte sheet be combined with the electrolyte-containing sports drink and the total amount of the supplemented electrolyte be adjusted by using an electrolyte sheet slightly smaller than the recommended amount while drinking the drink. The human body can handle slightly surplus electrolytes.
Whether it's supplemented with electrolytes via beverages, food or tablets, keep in mind that there are two ways to reduce the need for electrolytes.
First, reduce the intake of sodium in the form of salt in normal meals.
Over a longer period of time, reducing sodium in food can reduce sodium excreted through sweat, which means that you only need to supplement less sodium during running.
Second, regular high-temperature adaptation training
If no previous adaptations have been made, this type of training can reduce the loss of sodium in the sweat. The effect of reducing sodium loss will be considerable.
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