运动中大量出汗意味着什么

 

11.大量出汗造成的连锁反应为：血量下降、回流心脏血液减少、心脏每次起搏的血液量下降、输送给运动中肌肉的血液（富含氧气）降低、有氧供能效率降低、运动速率变慢。高温高湿的天气又会进一步增加这种负面反应；

11. The chain reaction caused by a lot of sweating is: decreased blood volume, decreased blood flow back to the heart, decreased blood volume per pacing of the heart, decreased blood (rich in oxygen) delivered to the muscles during exercise, decreased aerobic energy supply efficiency , The movement rate becomes slower. Hot and humid weather will further increase this negative reaction;

12.大量流汗却没有及时补水，运动能力会有肉眼可见的下降。以跑步为例，缺水超过体重的 2%，跑步能力会下降 4-6%；

12. If you sweat a lot but don't replenish water in time, your athletic ability will decrease visible to the naked eye. Take running as an example, if water shortage exceeds 2% of body weight, running ability will decrease 4-6%;

13.通常身体大量出汗开始有缺水迹象时，（相同运动强度下）心率会出现一定的提升。要注意这个信号；

13. Usually when the body sweats a lot and starts to show signs of lack of water, the heart rate will increase to a certain extent (under the same exercise intensity). Pay attention to this signal;

14.口渴不见得是一个完美的身体机制——尤其是运动中。很多人在运动时根本没有意识到自己在缺水。有意思的是，上面这个情况更多出现在秋冬季，因为出汗少，很多人会自我感觉并没有喝水的需求；

14. Thirst is not necessarily a perfect body mechanism-especially during exercise. Many people do not realize that they are short of water when exercising. What's interesting is that the above situation occurs more in autumn and winter, because of the less sweating, many people feel that they do not have the need to drink water;

15.因而，保证运动过程中数分钟、少量（如 20-60ml，至多不超过 150ml）多次的补水，是很有必要的；

15. Therefore, it is necessary to ensure a few minutes and a small amount of water (such as 20-60ml, not more than 150ml) multiple times during exercise;

16.以及，在运动之前，就需要让身体保持足够的水分。如在至少 40 分钟前，陆续补充 400ml 左右的液体（这也正好在运动前进行排尿，身体水分充足又没有负担）；

16. And, before exercising, you need to keep your body adequately hydrated. For example, at least 40 minutes before, continue to add about 400ml of fluid (this also happens to be urinating before exercise, and the body is hydrated without burden);

17.高出汗运动后五步走：脱掉湿衣服 - 完全擦拭干身体 - 换上干净衣服 - 进行必要的拉伸放松 - 淋浴清洁；

17. Five steps after high sweating exercise: take off wet clothes-wipe dry body completely-put on clean clothes-perform necessary stretching and relaxation-shower clean;

18.对更关注皮肤的女性而言，运动结束后，除去脸上的汗水以及污垢是首要任务，而后是保湿；

18. For women who pay more attention to the skin, after exercise, removing sweat and dirt on the face is the first task, and then moisturizing;

19.耐力运动（如马拉松），偶尔训练中的缺水感可以刺激身体去适应，身体也会学着保存更多的水分。比如到了比赛中，可以更主动的去选择补水策略，而不是因为身体急迫缺水被动的频繁进入补水站；

19. Endurance sports (such as marathons). Occasionally, the feeling of lack of water in training can stimulate the body to adapt, and the body will learn to store more water. For example, in the competition, you can choose the replenishment strategy more actively, instead of passively entering the replenishment station frequently because of the urgent lack of water;

20.但上面这种益处，通常需要身体缺水达到一定程度。因而对一般非职业跑者而言，不要轻易去尝试刻意训练自己大出汗却少补水的能力。

20. But the above benefits usually require the body to be dehydrated to a certain extent. Therefore, for ordinary non-professional runners, do not try to deliberately train their ability to sweat a lot but hydrate less.

所以，非病理性的运动中大量出汗，我们也要透过现象看本质，分析一下它的原因，以及如何应对的方式。

Therefore, a lot of sweating in non-pathological sports, we also need to look at the essence through the phenomenon, analyze its causes, and how to deal with it.

 

From website：https://daily.zhihu.com/