How do you add water to your dog in the summer?

　　The hot summer out cycling, it is simply hot dog, drink hydrolysis to quench thirst! What? You can't even drink water? . This is a problem that you may often encounter. Now let's give you some advice on how to drink properly.

　　Normal average moisture content of about 60% in men and women of the moisture content is 50%, high water content level of athletes is close to 70% (because of muscle moisture content as high as 75% and the water content of fat is only 10%).

　　Water is the most important component of blood, which transports nutrients, oxygen, hormones to cells and removes the metabolic byproducts. It is also the key component of body temperature regulation mechanism. Water and electrolyte are involved in the control of human osmotic pressure and maintain homeostasis.

　　So how to add water properly in the exercise is a required course for each rider. Let's learn about it.

　　Don't wait for thirst to drink.

　　It is almost impossible for people to drink enough water to maintain their water balance during exercise. The loss of water during prolonged exercise can lead to higher plasma osmotic pressure. When we feel thirsty, our bodies lose as much as 1.5 -- 2L.

　　Especially in summer, damp and hot environment body moisture loss faster, to speed up the body into the risk of dehydration, can reduce blood volume gradually, sweating, heart rate increase fast, cause fatigue in advance, and may be life threatening safety of angina pectoris. So it is not to be ignored in summer. Do you dare to ignore the importance of water?

　　What kind of water to drink?

　　In the process of riding in the summer we will feel hot because we heat produced by the body's metabolism of muscle contraction, and the body must be heat to continue normal movement, if not timely send out of the quantity of heat inside body, will lead to severe dehydration, heat cramps, heat exhaustion or heatstroke, serious can also lead to death.

　　Sweating is one of our major thermal behavior and environment in hot summer, high strength per hour ride will make us lost more than 2 l sweat, the sweat contains a large amount of electrolyte, specific for every 2 l sweat contains nearly 6 g of sodium chloride (world health organization recommends no more than 6 g daily salt intake, by contrast) and other electrolytes such as potassium, calcium magnesium.

　　For the average cyclist, the most direct way is to drink sports drinks (electrolytes). There is always an electrolyte drink on the market for you.

　　Tips

　　Many people may think of red bull and pulse in the first place. But I'm sorry to tell you that red bull and pulse are not sports drinks.

　　Red bull is a vitamin functional drink, adding caffeine and other substances, which is not appropriate for long cycling. Pulsating is a vitamin drink, and no sports drinks are the most basic electrolytes, which are also not suitable for drinking after exercise or exercise.

　　I used to drink a bottle of pulsations every time I finished my car and played basketball.

　　How to drink it?

　　Even when you're not cycling, you should start drinking water to keep your body hydrated. It takes a while for the water to be used for our bodies, and too much water can lead to a drop in water that can't be replenished.

　　If thirsty to drink, can make the body is in a state of mild water for a long time, so like small make up recommend when riding in hot summer, once every 15 minutes filling water, if it is the high strength training, advice hydrating a 10 minutes. A few and many times.

　　Problems that should be paid attention to during the hydration process.

　　Caffeinated drinks such as tea, coffee, cola, chocolate and other food or drink can increase urine moisture loss and is not conducive to the body hydrated and should be avoided in the movement before and after drinking the drinks or food.

　　If you want to riding high strength training, the best 1 hour before training intake liquid (more than 500 ml), gastric emptying, and continue to keep hydrating, keep clear urine, a symbol of good hydration status.

　　Today I give you so much advice, and later on riding friends should pay more attention to it.