運動與健康促進相關議題系列— 運動後水分的補充 ~大特殊健康促進園地(DataSu Health Promotion CORNER)~ ~運動後水分的補充~ 在運動時很容易造成脫水。脫水時能降低你的血壓和心跳率，而且會讓你感覺很不舒服。脫水同樣的也會增加了運動相關狀況的風險，諸如，體溫過低和熱病。因此，在運動前和運動後補充足夠的水分是很重要的事。 當在運動時流汗，身體就流失電解質。電解質是微量溶解在體液中。電解質在體內扮演重要的水平衡。如果電解質水準過低，你的運動表現會被減弱，而且很容易遭受到運動相關的傷害和熱病。補充水分是指補充水和電解質。 下列液體的再補充最有效益： 1. 水— 水是維持體內水的平衡和補充流汗時水分流失的根本。 2. 牛奶— 牛奶已經被證明能夠充分提供電解質給競技運動員和休閒運動者。牛奶同樣也可以幫助建造淨肌肉質量和加速恢復。有一個研究比較3種飲料—巧克力牛奶、市場上買的運動飲料和市場上買的液體補充飲料，對耐力型腳踏車測驗的表現。研究者指出，在這熱量相當的3種飲料中，運動測驗前喝巧克力牛奶組比喝運動飲料組能夠騎得更久。研究者們任為這種差異可能是，飲料中所含碳水化合物的類型和/或脂肪含量有關。 3. 運動飲料— 對參與高強度運動的人很有用，但是對低強度運動者(如:走路)較為不適宜。喝運動飲料的主要目的是在高強度運動時補充血液中的葡萄糖、肝糖和電解質。運動飲料在每一份，平均含有250千焦耳熱量的碳水化合物(大部分以糖的形式存在)。如果運動飲料所供應的熱量，沒有在運動時消耗掉，體重增加便是後果。想要維持現有的體重，必須是從食物中所攝取的熱量等同於所燃燒掉的熱量。 運動後所攝取的液體必須相同於或超出流汗時所流失的水分。對高強度的運動員而言，所補充的液體要能夠補充電解質(如:牛奶和運動飲料)。對中等強度的運動者，喝水就很足夠了。 Rehydration after exercise It is very easy to become dehydrated during exercise. Dehydration can lower your blood pressure and heart rate, which can make you feel quite unwell. It also increases the risk of developing exercise-related health conditions such as cold stress and heat illness. Therefore, it is very important to drink enough fluids before and after physical activity. When we sweat during exercise, we lose electrolytes. Electrolytes are dissolved particles that exist in bodily fluids. They play a very important part in modulating water balance within your body. If your electrolyte levels are low, your exercise performance will be impaired and you will be more susceptible to exercise-related injury and heat illness. Rehydration is the replacement of water and electrolytes. The following fluids replenish and hydrate most effectively: •Water: Essential for maintaining your body’s water balance and replacing water lost when sweating. •Milk: Milk has been shown to provide sufficient hydration for athletes and recreational exercisers. It also helps to build lean muscle and speed up recovery. One study compared the effects of three beverages on performance in a cycling endurance test: chocolate milk, a commercially available sports drink, and a commercially available fluid replacement drink. The researchers noted that participants cycled longer after drinking chocolate milk than after sports drink, despite the beverages having very similar calorie contents. They said the difference could be due to differences in carbohydrate type and/or fat content between the beverages. •Sport drinks: Useful for people partaking in intense exercise, but not for low intensity exercise (e.g. walking). The purpose of sport drinks is to replenish blood glucose, glycogen and electrolytes depleted during intense exercise. The average sport drink contains 250 kilojoules of carbohydrate per serve (mainly in the form of sugars). If the energy supplied by the sport drink is not worked off during the exercise, weight gain will result. To maintain your current weight, the energy from the foods you eat must be equal to the energy you burn. The amount of fluid consumed after exercise should equal or exceed the amount of sweat lost. Intense athletes should drink fluid that will replace electrolytes (e.g. milk or a sport drink). For moderate intensity exercisers, water will be adequate. (Article From virtualmedicalcentre/healthandlifestyle/exercise-recovery/186, Photo from fitbie.msn/slideshow/print/6557) ~請大家大力轉貼分享，把健康促進訊息，傳達給您關心的朋友。謝謝!~
Posted on: Sat, 22 Jun 2013 12:14:43 +0000