Water Replenishment Skills After Summer Sports
In today's urban life, many people still maintain the habit of exercising while they are working. However, maintaining a consistent exercise routine is also a challenge. One of the most important things to remember is proper hydration during and after physical activity.
Before starting your summer workout, it's essential to drink some water to prevent dehydration and help regulate body temperature. About 30 to 40 minutes before exercising, you should consume cold water around 15°C, approximately 400 to 500 ml. Cold water helps cool the body more effectively than room-temperature water. You can mix some room-temperature water with chilled water if needed. The stomach empties at a rate of about 800 to 1000 ml per hour, so drinking water 30 to 40 minutes before your workout ensures that it's fully digested by the time you start, avoiding discomfort during exercise. It’s best to split your pre-workout hydration into 2 to 4 portions, each around 100 to 200 ml, to avoid nausea or frequent urination.
During your workout, it's recommended to carry a sports drink and hydrate regularly. The general rule is to take small sips—about 150 to 200 ml every 15 to 20 minutes. If the weather is hot and humid, or if you're engaging in high-intensity activities like running or basketball, you can increase the amount to 300 ml per session. Drinking cool water (around 15°C) can help lower your body temperature more effectively. Avoid carbonated drinks like soda, as they can cause bloating and discomfort.
After your workout, it's important to continue hydrating, but in a smart way. Many people tend to drink large amounts of water immediately after exercise, which can strain the digestive system. Instead, drink small amounts over time. Sports drinks are a better choice than plain water because they contain electrolytes and sugars that help replenish what was lost during exercise. Plain water may dilute gastric juices and reduce digestion efficiency.
If your workout lasts less than an hour, just sip some water before and after. For longer or more intense sessions, follow a structured hydration plan. According to the American Nutrition Society, it's recommended to drink two glasses of water in the first two hours of exercise, then another two glasses 15 to 20 minutes before starting endurance activities. During the workout, continue hydrating every 15 to 20 minutes. Sports drinks can help maintain electrolyte balance, or you can opt for homemade alternatives like salted vegetable juice or a light salted bean soup.
When choosing a sports drink, look for one with the right osmotic pressure to slow down stomach emptying and improve absorption. It should contain a moderate amount of sugar (between 4% and 8%) to provide energy, and preferably include oligosaccharides for sustained energy release. Electrolytes such as sodium and potassium are also important to replace what is lost through sweat. In the summer, choose a drink that's cool (around 13–15°C), but not too cold to avoid irritating the stomach. Avoid carbonated drinks, as they can cause bloating and disrupt breathing patterns.
If you're looking for a cost-effective alternative, you can make your own hydration solution by adding a small amount of salt to water or using a homemade sports drink recipe. Proper hydration is key to staying healthy and safe during summer workouts. Don’t forget to drink enough water, and always do it in a smart and timely manner.
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