Drinking water is also a learning curve, you will drink water?
#1
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Drinking water is also a learning curve, you will drink water?
There are many friends often complain, obviously they did the preparation activities before riding, also did not eat a lot of food, just drink water, ride out not a while will appear abdominal pain and bloating discomfort, is very strange.
Many riders are like this, after a long distance ride, feel dry mouth, so hold a glass of water and drink a lot. I don't know that drinking too much water can easily cause "exercise abdominal pain".
You drink water is very important for every cyclist, although water is necessary for life, but we must avoid some misunderstandings into drinking water.
1. What is the harm of drinking too much water?
Drinking too much water will increase the burden on the heart and kidneys, and also tend to cause an imbalance of potassium and sodium plasma. According to the latest research, U.S. health experts analyzed that a short period of heavy drinking will cause changes in the concentration of salt in the blood, the body's fluid flow changes, serious brain swelling, pressure on the skull, and even death. Drinking water can also be "poisoned"? Yes! Drinking a lot of water in a short period of time can easily cause "water poisoning". At first there will be dizziness, weakness, rapid heartbeat and other symptoms, and in severe cases, even cramps, impaired consciousness and coma. Therefore, some girls want to rely on super large amounts of water to lose weight method is very dangerous.
2. When riding, how to drink? How much is appropriate to drink?
The general principle of sports hydration is "preventive replenishment" and "small amount of time".
First of all, about 15-30 minutes before you start, hydrate 250-500ml. Normally, we take a break once in an hour and a half, so you can choose to replenish 150-300ml of water in batches during the ride, with no more than 100ml each time, remembering not to replenish too much water at once, otherwise it will not only be detrimental to absorption, but also make your stomach swell and affect your digestive function.
If a ride lasts for 2-3 hours, it is best to take a break to replenish sugar in time to avoid hypoglycemia, so you can choose some sweet drinks, such as fruit juices mixed with water or sports drinks that replenish sugar.
If the ride lasts more than three hours, then you need to consume about 500 ml of water in divided portions during the exercise, and have some fruits ready. At the end of the day's ride, replenish 250ml-500ml of water depending on the length of the exercise.
3. What is the best water to drink during exercise?
For hydration during exercise, it is best to choose mineral water rich in calcium and magnesium to replenish the body's demand for mineral salts, because muscle movement increases the demand for mineral salts, and the evaporation of sweat also takes away part of the mineral salts in the body, and you can also replenish carbonated soft drinks, fruit juices, vegetable juices, and milk in order to facilitate the elimination of toxins from the body. In addition, the correct method of hydration is a small number of times, it is best to drink warm water, even in the summer, the water temperature should be between 5-10 degrees Celsius, do not drink ice water, because it may cause problems with the digestive system.
4. How to quickly deal with "sports abdominal pain"?
If there is no organic disease, the pain can be relieved in a short time by slowing down the movement, deepening breathing, pressing the painful area with hands or bending down and jogging for a distance. After a few minutes, if the pain is still not reduced or even increased, stop exercising. If necessary, send to hospital to exclude intra-abdominal or extra-abdominal diseases.
Many riders are like this, after a long distance ride, feel dry mouth, so hold a glass of water and drink a lot. I don't know that drinking too much water can easily cause "exercise abdominal pain".
You drink water is very important for every cyclist, although water is necessary for life, but we must avoid some misunderstandings into drinking water.
1. What is the harm of drinking too much water?
Drinking too much water will increase the burden on the heart and kidneys, and also tend to cause an imbalance of potassium and sodium plasma. According to the latest research, U.S. health experts analyzed that a short period of heavy drinking will cause changes in the concentration of salt in the blood, the body's fluid flow changes, serious brain swelling, pressure on the skull, and even death. Drinking water can also be "poisoned"? Yes! Drinking a lot of water in a short period of time can easily cause "water poisoning". At first there will be dizziness, weakness, rapid heartbeat and other symptoms, and in severe cases, even cramps, impaired consciousness and coma. Therefore, some girls want to rely on super large amounts of water to lose weight method is very dangerous.
2. When riding, how to drink? How much is appropriate to drink?
The general principle of sports hydration is "preventive replenishment" and "small amount of time".
First of all, about 15-30 minutes before you start, hydrate 250-500ml. Normally, we take a break once in an hour and a half, so you can choose to replenish 150-300ml of water in batches during the ride, with no more than 100ml each time, remembering not to replenish too much water at once, otherwise it will not only be detrimental to absorption, but also make your stomach swell and affect your digestive function.
If a ride lasts for 2-3 hours, it is best to take a break to replenish sugar in time to avoid hypoglycemia, so you can choose some sweet drinks, such as fruit juices mixed with water or sports drinks that replenish sugar.
If the ride lasts more than three hours, then you need to consume about 500 ml of water in divided portions during the exercise, and have some fruits ready. At the end of the day's ride, replenish 250ml-500ml of water depending on the length of the exercise.
3. What is the best water to drink during exercise?
For hydration during exercise, it is best to choose mineral water rich in calcium and magnesium to replenish the body's demand for mineral salts, because muscle movement increases the demand for mineral salts, and the evaporation of sweat also takes away part of the mineral salts in the body, and you can also replenish carbonated soft drinks, fruit juices, vegetable juices, and milk in order to facilitate the elimination of toxins from the body. In addition, the correct method of hydration is a small number of times, it is best to drink warm water, even in the summer, the water temperature should be between 5-10 degrees Celsius, do not drink ice water, because it may cause problems with the digestive system.
4. How to quickly deal with "sports abdominal pain"?
If there is no organic disease, the pain can be relieved in a short time by slowing down the movement, deepening breathing, pressing the painful area with hands or bending down and jogging for a distance. After a few minutes, if the pain is still not reduced or even increased, stop exercising. If necessary, send to hospital to exclude intra-abdominal or extra-abdominal diseases.
#3
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Looks like you have done a good bit of research on this subject and understandably so. My biggest problem with water intake in those around me has not been two much but to little of water intake. Often a ride, walk, or hike here in Central Texas can be limited by how much water you can carry. There are certainly places hotter and drier and people who live there are well educated and cautious of water intake.
My brother was hiking in Big Bend in June. He asked a local how long it too to hike to Emory Peak and back along a two mile trail. They replied 2 gallons.
My brother was hiking in Big Bend in June. He asked a local how long it too to hike to Emory Peak and back along a two mile trail. They replied 2 gallons.
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