Drinking after Exercise, Are You Engaged in Prudent Practice?

運動後飲水: 你是否謹慎行事？

Abstract

LANGUAGE NOTE | Document text in English; abstract also in Chinese.

Restoration of fluid balance after strenuous exercise where substantial body water may be lost is an important part of the recovery process and is even more important in hot and humid conditions. Re-hydration after exercise requires that both fluid and electrolyte losses, particularly sodium, to be replaced for fluid balance. Drinks for re-hydration must have higher electrolyte content than drinks that are formulated for consumption during exercise. Most soft drinks contain virtually no sodium at all and are ineffective for the restoration of fluid balance after exercise. Drinks with high sodium content may not be very palatable to many people and may result in under-consumption. Drinks with low sodium content are ineffective at re-hydration, will also reduce the stimulus to drink. The addition of a small amount of carbohydrate may improve the rate of intestinal uptake of sodium and water and will also improve palatability. Drink palatability is very important especially when large volumes of fluid need to be voluntarily consumed. Alcohol is contraindicated as a hydration fluid following exercise.

人體在劇烈運動中往往伴随著體液的丢失，特別是在炎熱與潮濕的環境下進行運動，因此運動後如何恢復機體的水平衡是十分重要的。運動後體液的恢復需要補充液體與電解質，尤其是納離子。其電解質補充量應高於運動中的丢失量。遺憾的是大多數的軟飲料並不含有納離子, 飲用這些飲料無助於運動後機體水平衡的恢復。高鈉飲料其口味不盡人意，令不少人難以接受；而低鈉飲料則會影響體液的恢復。如果在飲料中加入少量的碳水化合物，則可促進胃腸道對鈉離子和水的吸收，並可使其味如甘泉。可口的飲料對於運動後液體的補充是非常重要的，尤其是當機體需要大量水分時。值得提醒的是運動後不可飲用含有酒精的飲料。