Water Replenishment Skills After Summer Sports
In today’s fast-paced urban life, many people still maintain the habit of exercising while working. However, even short periods of physical activity can be a test of endurance, and proper hydration is key to staying healthy during these sessions.
Before starting summer exercise, it's important to drink a certain amount of water to prevent dehydration and help regulate body temperature. About 30 to 40 minutes before starting your workout, begin by drinking cold water at around 15°C—approximately 400 to 500 ml. Cold water is more effective in cooling the body than room-temperature water, and you can mix some of it with regular water if needed. The stomach empties about 800 to 1000 ml per hour, so hydrating 30 to 40 minutes in advance ensures that your stomach is empty when you start exercising, preventing discomfort from having too much water in your stomach during activity. It's best to split your pre-exercise hydration into 2 to 4 portions, drinking 100 to 200 ml each time to avoid nausea or frequent urination caused by drinking large amounts at once.
During exercise, it's recommended to carry a sports drink to stay hydrated. The principle is to drink small amounts frequently—about 150 to 200 ml every 15 to 20 minutes. On hot and humid days, or when engaging in high-intensity outdoor activities like football, basketball, or running, you can increase the amount to 300 ml each time. Drinking water at around 15°C can also help lower body temperature. Avoid carbonated drinks like cola, sprite, or Fanta, as they can cause bloating and discomfort. Instead, opt for sports drinks, which are specifically formulated to replenish electrolytes and sugars lost during exercise.
After finishing your workout, it's crucial to rehydrate properly. Many people tend to overdrink immediately after exercise, but this can put extra strain on the digestive system. Blood flow shifts toward the muscles during exercise, reducing the blood supply to the digestive organs. Therefore, drinking too much water right away may slow digestion and affect recovery. It's better to sip water gradually and choose sports drinks over plain water. Sports drinks have an appropriate osmotic pressure that helps cells rehydrate and restore blood volume. They also contain electrolytes and carbohydrates to replace what was lost during exercise. Drinking only water can dilute stomach acid and reduce the efficiency of digestion.
If your workout lasts less than an hour, just drink 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 activity. During the session, drink 150 to 200 ml every 15 to 20 minutes. You can use sports drinks to maintain electrolyte balance, or try homemade options like salted vegetable juice or slightly salted bean soup.
When choosing a sports drink, look for one with the right osmotic pressure to slow stomach emptying and promote water absorption. It should also contain sugar (around 4% to 8%) to provide energy, preferably in the form of oligosaccharides for sustained release. Electrolytes like sodium and potassium are essential for replacing what's lost through sweat. In summer, it's best to choose drinks that are cool—around 13°C to 15°C—but not too cold to avoid irritating the stomach. Avoid carbonated drinks, as the carbon dioxide can lead to gas and discomfort, and may interfere with breathing and sleep patterns.
If professional sports drinks are too expensive, you can make your own by adding a little salt to water or using homemade electrolyte solutions. Staying properly hydrated during summer workouts is essential for maintaining performance and avoiding heat-related illnesses. Remember, staying hydrated isn’t just about drinking water—it’s about doing it smartly and consistently. With the right approach, you can keep your body fueled, cool, and ready for any challenge.
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