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In the scorching summer, we often sweat profusely every time we walk or exercise, so it is very important to replenish water in summer. As the public, how can we drink water reasonably?

Water is the source of life, and normal people must drink a certain amount of water every day to maintain their health. Under high temperature and humidity conditions, the body will produce some stress reactions, such as an increase in body temperature. After exercise, there will be a lot of sweating, an increase in water loss in the body, and at the same time, some salt in the body will be taken away. In this case, it is necessary to replenish it in a timely manner. But not everyone knows how to hydrate in this situation.

Firstly, it is important to pay attention to the timing and amount of hydration, and not wait until you are thirsty to drink water. Everyone must remember this.

Proper supplementation is necessary before, during, and even after exercise. Proper supplementation before exercise can keep the body in a relatively good hydration state during activity; During the exercise process, it is also necessary to do a small amount of supplementation multiple times for better results. For those who engage in long-term sports such as hiking and other outdoor activities, as the time can be long, it is recommended that these enthusiasts bring enough water and replenish a certain amount of water every 20 minutes or so.

After exercise, it is necessary to replenish in a timely and sufficient manner. Generally speaking, supplementation can be done at 1 to 1.5 times the weight loss caused during exercise. At this point, it is not advisable to drink too much at once to replenish water. It is necessary to drink small amounts multiple times. If you drink a large amount of water at once after sweating heavily, it may cause hyponatremia.

The second is to choose appropriate hydration products and methods. There are many hydration products around us, even some hydration drinks, especially in summer. Plain water and light tea are good choices. Of course, according to personal preferences, you can also add some lemon slices or mint leaves to adjust the taste. You can also choose some traditional cooling drinks, such as sour plum soup and mung bean soup.

Another way is dietary hydration, which can be achieved in daily life by drinking soup or even eating fruits with high water content. After sweating heavily, it is recommended to choose beverages containing electrolytes. If the activity lasts for a long time and consumes a lot of energy, it is recommended to supplement some sugary electrolyte drinks, but it is not recommended to choose drinks with high sugar content. Generally speaking, a sugar content of 3% to 8% is acceptable, and suitable electrolyte drinks can be selected by reading nutrition labels. In this way, while replenishing water, it can also replenish some lost salt and consumed energy.

In addition, we often see some friends around us who prefer to drink alcoholic or high caffeine beverages after exercising or sweating heavily. However, this is not advisable as it not only fails to achieve the effect of hydration, but may also have the opposite effect.

After high-intensity exercise, drinking some alcoholic soft drinks, even beer, can cause stomach discomfort, increase urination, and may further increase the risk of dehydration after exercise.

After high-intensity exercise, drinking beverages with high caffeine content, such as milk tea with high caffeine content, may further increase our cardiovascular stress response after exercise, and may also cause other discomfort reactions.

So, after exercising or sweating heavily in hot summer weather, we do not recommend using alcoholic or high caffeine beverages for hydration.