There is an advertisement slogan that I believe everyone is familiar with: "It's okay to drink more water. Drinking more water is okay." But how much water should you drink a day, "eight cups"? Is it good if the urine is too transparent? Is the more water the better? ?Coffee will dehydrate you? Drinking water can detoxify? Drinking boiled water is best? Drinking water can prevent heat stroke? There is an article in Runner's World, let's take a look?
■ Misunderstanding: Drink 8 glasses of water a day
○ Fact: You do need to drink a certain amount of water every day, but how much you drink varies from person to person. Drinking "eight" glasses of water a day is completely unfounded. Everyone, especially athletes, needs different amounts. The American Medical Association states more specifically that "women should drink 2,700 ml of water per day, while men should drink 3,600 ml of water." But the organization points out that the vast majority of healthy people meet their water needs through thirst.
■Misunderstanding: Urine is too transparent
○Truth: Too clear urine is a bit too much. As long as the urine is light yellow, like lemon water, it means that the water supply is sufficient. But if it's too clear, it means you drank too much water; and if your urine is apple juice or darker in color, or is particularly smelly, you need to replenish water.
■ Myth: Coffee makes you dehydrated
○ Fact: Coffee can improve athletic performance, and it also acts as a diuretic, right? Not really! A recent study found that three hours after consuming about 2 cups of coffee (caffeine content between 250 and 300 mg) , the increase in urine volume will be minimized. However, research also shows that if you run within 1 to 2 hours after drinking coffee, you will not feel like peeing.
It is possible that when you exercise, blood is transported to the muscles and leaves the kidneys, so the amount of urine is not affected. In addition, ifYou always have a latte in the morning or a soda with lunch. Your body has adapted to caffeine, so the impact of caffeine on your physiology and exercise performance will be minimal.
■ Myth: Thirst is not a good reminder
○ Fact: Thirst is an extremely powerful tool for predicting whether your body needs hydration, and some experts debate whether this is all you need to know. The body's thirst mechanism is very sophisticated, but there must be a better way to ensure you're adequately hydrated. Knowing your sweat rate is one way to keep track of your water intake, especially during long runs!
To calculate your sweat rate, run for an hour. Before and at the end of your run, weigh yourself naked and record how much water you drank during the run. Factor this into the calculation.
Each pound you lose translates to about 16 ounces (480 milliliters) of fluid. Your goal is not to match your sweat rate, but rather to get your body as close to comfortable as possible. For some runners, this may mean that they consume two-thirds of the water they sweat. Additionally, you should not try to replace more than you sweat out.
■ Myth: Pure water is the best choice
○ Fact: Although pure water is a good source of moisture, it may not be suitable for all situations. In cool weather, just drink boiled water for an hour of light long-distance running. But if you run 10 miles (16 kilometers) on an August morning, salt will already be forming on your face and body. Not only do you need to take in water, but you also need to take in some sodium. "Salt helps preserve water." Sports drinks containing electrolytes are also a good choice. Taking a high dose of salt tablets before a run isn't all that helpful. Because the body cannot "store" sodium to offset sodium loss, the body will excrete what you don't use through urine.
■ Myth: You can’t drink too much water
○ Fact: You can definitely drink more, but it can be life-threatening. Drinking too much water can cause hyponatremia [sodium content in the blood]The amount is too low and dangerous], but it is estimated that only 1% of marathon runners will have such symptoms. For resting runners, the best way to prevent hyponatremia is to pay attention to thirst.
■ Myth: Drinking a lot of water is a good way to "detoxify"
○ Fact: There is no evidence that drinking too much water will make your body cleaner, but drinking too much water may slightly damage the kidneys' ability to drain blood. The only people who should drink more water are those with kidney stones. Daily water intake
■ Myth: Staying hydrated can avoid the risk of heat stroke
○ Fact: Heatstroke is a life-threatening condition in which your body temperature exceeds 40 degrees. Dehydrated people have hotter bodies and are more likely to suffer from heat stroke. In fact, a study published in the Journal of Athletic Training found that for every 1% loss in body weight through sweating, your body temperature will rise by half a degree. Therefore, it is very important to replenish water to prevent heatstroke. Body shape, exercise intensity, physical condition, age, humidity, and air temperature will also affect whether heat stroke will develop. Staying hydrated is the best way to reduce the chance of it happening. But not only paying attention to water replenishment, but also paying attention to your physical condition at all times is a better way.