Dehydration during exercise?

summary

Exercise induced dehydration refers to the phenomenon that people lose too much water and electrolyte (especially sodium ion) due to exercise. The common cause of exercise-induced dehydration is that people sweat a lot and do not replenish water in time when they are doing intensive exercise under high temperature and high humidity. It can also be seen that in some sports, such as weightlifting, wrestling and so on, athletes take measures to lose weight quickly in order to participate in low weight level competitions, resulting in serious dehydration in the body. Dehydration during exercise? Let's talk about it

Dehydration during exercise?

Exercise dehydration is mainly hypertonic dehydration, its clinical characteristics are: early thirst, less urine. The more serious the dehydration, the more severe the thirst, the less urine and the higher the urine sodium; Moderate dehydration, often facial flushing, prone to dehydration heat, neuropsychiatric symptoms to hallucinations, mania, delusion as prominent.

During exercise, if you feel nausea and vomiting, it is caused by excessive eating before exercise or excessive exercise intensity. The former needs to adjust the interval between exercise and diet, generally 2 hours is appropriate. The latter needs to reduce the amount of exercise and slowly increase the intensity of exercise.

After exercise, if you feel the muscle has a sense of acid swelling, generally it is to achieve the effect of exercise, which is conducive to the growth of muscle. But if you feel pain and can't get rid of it for several days, it means that you've exercised too much. At this time, you need to rest, through massage, ice and other methods to help muscle recovery, and so on, the body fully recovered before starting exercise. At the same time, we should reduce the intensity of exercise to avoid injury again.

matters needing attention

(1) To improve the tolerance of exercise-induced dehydration. The tolerance to exercise-induced dehydration can be enhanced by exercise and training with various intensities in various environments（ 2) Rehydration to prevent and correct dehydration. Timely rehydration, so that the body water balance. According to the situation and characteristics of exercise, we should supplement water and fluid before, during and after exercise. The principle of rehydration is to supplement a small amount for many times, and at the same time, to supplement inorganic salt appropriately