How to drink sports drinks?

Sports drinks refer to drinks prepared according to the characteristics of athletes during training. Sports drinks must meet the following conditions: promoting drinking, quickly restoring and maintaining body fluid balance, providing energy and improving sports ability. Therefore, the ideal sports drink must contain proper sugar concentration, the best sugar combination and a variety of transportable sugars, and have a reasonable osmotic pressure concentration, so as to promote gastric emptying and small intestine absorption and meet the needs of quickly replenishing body fluids and energy.

In terms of body composition, the water content of adult men is 60%, and that of women is about 50%. During exercise, these body fluids are used to sweat to lower body temperature. If water loss reaches 2% of body weight, dehydration will occur, resulting in a decline in exercise ability. Just as a thirsty throat is considered as dehydration, the timing of hydration is often passive. In other words, it is very necessary to replenish water before you feel thirsty. 300-500ml water should be ingested 30 minutes before strenuous or long-term exercise, and a small amount of water should be ingested every10-05min during exercise (10- 15 ml).

As a sports drink, the first condition is something that can be absorbed quickly. The water in the body is slightly thicker than pure water, and drinks with the same concentration as the water in the body are called isotonic drinks, which are absorbed by the human body faster than pure water.

In addition, when the exercise time exceeds 3 hours, the concentration of sodium in blood may decrease. This is due to sweating and other reasons resulting in a sharp decrease in inorganic salts. When the sodium concentration in the blood decreases, it may cause convulsions. At this time, you should choose sports drinks that can supplement inorganic salts.

Although there are sports drinks as carbohydrates, some of them are too high to be absorbed slowly, or reduce the energy metabolism of fatty acids, or lead to hypoglycemia due to insulin reaction.

So it is very necessary to confirm the concentration before taking it. Drinks with a concentration of 6%-8% are considered suitable. When the concentration of the beverage is high, it is necessary to dilute or properly control the dosage.