What is the best water to drink for fitness exercises?

There is really no one-size-fits-all "best". You have to choose the right one based on your exercise intensity, duration and sweating amount that day. Generally, it is a medium to low-intensity fitness within an hour, such as running 3 kilometers, doing a sculpting group exercise, and lifting irons for 40 minutes. , boiled water at room temperature is the most cost-effective option. If you exercise for more than an hour, at a high intensity, and the amount of sweat can make the entire sports T-shirt damp, it will be more comfortable to choose a sports drink containing low sodium and a small amount of carbohydrates or sugar-free electrolyte water.

Last Wednesday I played 3v3 with my golfers outdoors for two hours. The weather was 37-8 degrees Celsius and it was so hot that we were blinded by the sun. During the half-time break, some people drank iced Cokes while others only drank cold drinks. During the last 40 minutes of the game, they drank cold drinks. The brother who was drinking Coke suddenly had his legs cramped and couldn't stand up. The one who drank Coke suffered from acid reflux after just two steps. In the end, the small pot of electrolyte water I made before going out came in handy. The two of them drank half a cup each and it took a long time before they recovered.

When I was reading fitness posts before, I saw two very quarrelsome views. One group said that drinking any water other than boiled water during exercise would be an IQ tax, and the other group said that you must drink alkaline water and vitamin effervescent tablets to be professional. In fact, both sides are right, but the corresponding scenarios are completely different.

I usually do fasting Pamela at home for 20 minutes, or go to the gym on the way from work to do shoulder and back exercises. The amount of sweat I sweat is just a little bit wet on the back of my neck. The amount of mineral loss can be completely replenished with daily diet. Drinking cold water is enough. It is unnecessary to spend more than ten yuan to buy functional water. You may also consume excess added sugar. But if you go on a ten-kilometer hike on Saturday or Sunday, or play golf with friends for an afternoon, you will sweat at least two or three pounds. Just drinking boiled water will make you thirstier and thirstier. In severe cases, you will feel dizzy and weak. At this time, it is just right to drink some water with electrolytes.

Now when I go out to exercise, I always check the training plan for the day in advance. If it’s a short-term, low-intensity exercise, I just go out with a bottle of mineral water. If it’s a high-intensity exercise for a long time, I either buy a bottle of sugar-free electrolyte water, or add half a spoon of salt and a little honey to the mineral water myself. The taste is better than commercially available sweet sports drinks, and the replenishment is faster.

To be honest, we ordinary people do not need to pursue the "optimal option" of Internet celebrities when we exercise and drink water. It is just like charging a mobile phone. Usually, just checking WeChat will drain 10% of the battery, so just plug in an ordinary charger. If you play high-definition games for several hours and the battery drops quickly and you get hot, then you must use an adapted fast charger. If you impose other people's drinking standards, you will easily make yourself suffer. Oh, by the way, no matter what kind of water you drink, don’t pour tons of ice just after exercise. Your stomach will not be able to bear it. Drink slowly and at room temperature in small sips, which is the most comfortable.