畅快流汗同时的补水策略

21.一般情况下，成年人每天饮水量在 1.9L 左右。

21. Under normal circumstances, adults drink about 1.9L of water per day.

22.对运动爱好者而言，需要谨记一个原则，你补充的水分应该是身体流失水分的 1.5 倍。比如称量运动前后体重，发现体重减轻了 1 公斤，则需要在接下来的几个小时喝 1.5 公斤的水分，来充分补充；

22. For sports enthusiasts, there is a principle to keep in mind. The amount of water you add should be 1.5 times that of the body's loss of water. For example, after weighing the weight before and after exercise, and found that the weight has lost 1 kg, you need to drink 1.5 kg of water in the next few hours to fully supplement;

23.固定场地的运动（如篮球场羽毛球场），场边可放置水壶，每个运动间隙喝几口。跑步可选择循环线路，在某个点放瓶水（但要注意不会被其他人动用）；

23. For fixed-field sports (such as basketball courts and badminton courts), a water bottle can be placed on the sidelines and a few sips between each exercise. You can choose a circulation route for running, and put a bottle of water at a certain point (but be careful not to be used by other people);

24.最适合“运动喝的，是含量 4%～8%的碳水化合物饮料。补水可选择富含电解质的功能性 / 等渗 / 运动饮料，但要注意此类饮料也可能含有大量糖分，容易摄入过量同时，高糖分反而会加速口渴感的出现。

24. The most suitable "sports drink" is a carbohydrate beverage with a content of 4% to 8%. For hydrating, you can choose a functional/isotonic/sports beverage rich in electrolytes, but it should be noted that such beverages may also contain a lot of sugar, which is easy At the same time of excessive intake, high sugar content will accelerate the appearance of thirst.

25.非长时间高强度的运动，功能性饮料不一定是必需品。最关键还是运动前后的饮食 + 补水；

25. For non-long-term high-intensity exercise, functional drinks are not necessarily a necessity. The most important thing is to eat before and after exercise + hydration;

26.通过吃水果、喝咖啡 / 牛奶、流质食品等也可以补充水分。运动后来根香蕉来个橙子，都是不错的选择，也能补充一定的水分；

26. You can also add water by eating fruits, drinking coffee/milk, liquid foods, etc. After exercise, a banana or an orange is a good choice, and it can also replenish a certain amount of water;

27.西瓜等含水量极高的水果显然对补充水分的效果最大，但要注意它们同样含有大量的糖分，如果流汗的目的是为了减重减脂，就需要注意摄入量了；

27. Fruits with extremely high water content such as watermelon are obviously the most effective in supplementing water, but it should be noted that they also contain a lot of sugar. If the purpose of sweating is to lose weight and fat, you need to pay attention to the intake;

28.咖啡会对一些人有利尿效果（但不必过于紧张）。咖啡因也会对有些人的运动能力带来稍许提升，有喝咖啡 / 茶习惯的话不用刻意去调整（咖啡因曾在禁药名单里，2005 年后世界反兴奋剂组织从名单里去掉了它）；

28. Coffee will have a diuretic effect on some people (but not too nervous). Caffeine will also slightly improve some people’s exercise capacity. If you have a habit of drinking coffee/tea, you don’t need to deliberately adjust it (caffeine was once on the banned drug list, but after 2005, the World Anti-Doping Organization removed it from the list. );

29.我们以瑞恩·霍尔（ryan hall）和莎拉·霍尔（sara hall）的补水做个范例。

29. Let's take the hydration of Ryan Hall and Sara Hall as an example.

瑞恩·霍尔曾经是美国马拉松最好成绩的创造者，他的妻子莎拉·霍尔则在今年伦敦马拉松以 37 岁的高龄逆转拿到亚军，实现了自己的 PB（个人最好成绩）。夫妻两人都是最顶尖的中长跑选手。瑞恩·霍尔退役后也成为莎拉·霍尔最好的训练助手。

Ryan Hall used to be the creator of the best results in the American Marathon. His wife Sarah Hall won the runner-up at the London Marathon this year at the age of 37, achieving her own PB (Personal Best). . Both husband and wife are top middle and long distance runners. Ryan Hall became Sarah Hall's best training assistant after retiring.

莎拉·霍尔冬训时，瑞恩·霍尔通常会骑着车在前面为莎拉领跑，他的自行车上安装了后视镜、GPS 表、三个水壶以及一个大喇叭，来不断提醒莎拉当下的配速和注意事项。莎拉大约每 10 分钟小口抿一次水；

During Sarah Hall’s winter training, Ryan Hall usually rides a bike to lead Sarah in front. His bicycle is equipped with a rear-view mirror, a GPS watch, three water bottles and a big horn to remind him. Pull the current pace and precautions. Sarah sips water approximately every 10 minutes;

30.结束训练后 1 小时内莎拉·霍尔会尽快补充食物（以碳水化合物和高蛋白质为主），并在接下来的数小时持续补充水分。训练期间的大量出汗和饮水，并不会对这些选手的体重造成明显的起伏——这也是检验是否补水充分的一个简单衡量标准。

30. Sarah Hall will replenish food (mainly carbohydrates and high protein) within 1 hour after the end of training, and continue to replenish water for the next few hours. A lot of sweating and drinking during training will not cause obvious fluctuations in the weight of these players-this is also a simple measure to test whether the hydration is sufficient.

 

From website：https://daily.zhihu.com/