When playing sports, it is safe to rehydrate
. In the coming season, more and more people will be familiar with sports.
Especially in summer sports, you sweat a lot, so if you don't rehydrate well, you may get heat stroke and it is very dangerous, so try to rehydrate properly.
In addition, sweating a lot causes a shortage of water and salt, so it is important to replenish not only water but also salt.
To enjoy summer sports safely, make sure you have the right knowledge about hydration.
Heatstroke is
not limited to sports, but even if you are working, sweating a lot in the summer causes a lack of water and salt, causing various disorders.
These symptoms are called heat stroke.
It is roughly divided into (1) heat exhaustion, (2) heat cramps, and (3) heatstroke.
Divide into.
In particular, heatstroke is a very serious situation in which the mechanism that lowers the body temperature due to sweat breaks down, and the body temperature does not drop, leading to death from consciousness disorder. Please be careful about replenishment.
Also, in the unlikely event of heatstroke, it is important to cool it so as to lower the body temperature and to supply sufficient water and salt for dehydration.
Principles of hydration during sports
Dehydration has already begun when you feel thirsty.
The trick is to take about 100 ml of water every 15 minutes.
I think 200ml every 30 minutes is fine
Also, if you sweat a lot, drink a salty drink.
If you lose more than 1 kg, salt supplementation is essential.
The standard salt content is about 0.1 to 0.2% (100 to 200 mg of salt in 100 ml, 40 to 80 mg of sodium).
A variety of sports drinks are sold, but these are also useful for calorie supplementation.
However, when you are moving quite violently, the gastrointestinal function is also weakened, so it is recommended to dilute it a little.
I think you can drink cold drinks, but if it is too cold, absorption will be poor, so 5 to 15 degrees is recommended.
Sweat good, get good hydration, and enjoy summer sports.
best
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