Principles of hydration after exercise

　　Drinking too much water, plus sodium excreted in sweat, can lead to fatal hyponatremia, commonly known as water intoxication. Drinking too much water can cause brain swelling. At this time, people will have symptoms of weakness, nausea, vomiting, and dizziness, leading to disease There are hypovolemia, cerebral edema, intracranial hypertension syndrome, etc.

　　In addition, adding too much water can cause a serious imbalance of mineral reserves in the body and increase the burden on the kidneys.

　　How to drink? How much to drink?

　　The general principles of sports replenishment are "preventive replenishment" and "small amounts and multiple times."

　　Replenishing water during exercise should follow the principles of preventive replenishment and small amounts more often.

　　Add 250-500 ml of water 2 hours before exercise, and another 150-250 ml 15-20 minutes before exercise.

　　Then every 15-20 minutes, add 120-240 ml of water.

　　In summer, the rehydration interval can be shortened. The water temperature is between 8-16 degrees Celsius.

　　In addition, eat a small amount of food 0.5-1 hour before exercise so that the child has sufficient energy during the activity.

　　After exercise, it is best to rest for at least 1 hour before eating.