The first is hydration

The doctor remind fitness, in the extreme heat in the day of fitness, the body's metabolism rate can be higher than the other seasons, which means that the sports consumes more nutrients, if not timely supplement, is bound to cause damage to the body. Health knowledge network life health little helper.

The first is to make up the water, because the hot weather and the intense sports will make the exercisers sweat. Ordinary people at 30 degrees centigrade for one hour is a lot of exercise, sweat emissions can reach more than 3 liters, if you don't keep hydrated, dehydrates the body reached around a quarter of the weight, will appear fatigue, anorexia, the symptom such as dizziness, nausea, muscle spasms, and even fainted. Popularize health knowledge

So, how to fill the water correctly? The expert reminds, the water that make up water wants to see different fitness intensity to decide, but all want small mouth slow drink, water temperature cannot be too low and better choose plain boiled water or mineral water. Popularize health knowledge

For those who exercise less than an hour or less, the amount of sweat won't be large, as long as you drink 12 glasses of water before and after exercise.

For exercise, drink 1 cup of water before exercise. Drink 1 cup of water every 30 minutes. After exercise, drink 12 glasses of water and 300400ml of water.

For bodybuilding target muscles, should drink 2 cups of water before exercise, sports should every 2030 minutes to drink a cup of water, 300400 ml every glass of water, add water right amount of sugar, white sugar and honey is very good. You should drink another 12 glasses of water within 1 hour after the exercise.

In addition to water loss, many minerals will be lost in the summer. Exercisers can increase their intake of these minerals by eating more fruits and vegetables because minerals such as potassium, sodium, chromium, zinc and selenium are abundant in fruits and vegetables. In addition, vitamin supplements should not be neglected, because B vitamins are directly involved in body energy generation, thus directly affecting the improvement of motor ability. This requires a healthy diet of milk, green vegetables, red vegetables, red meat, sea plants, mushrooms, etc.