How to rehydrate when playing sports on a hot day?

I often play intense sports, with hot weather like today, how to rehydrate, doctor? (Hung, 28 years old, Hanoi).


High temperature, continuously for a long time can make the body dehydrated, tired, especially playing sports with high intensity. Studies recommend that sportspeople drink water before, during, and after training and competition. Common signs of dehydration are feeling thirsty, dizziness, lightheadedness, palpitations, dry mouth and skin, loss of strength in hands and feet, little urine, and concentrated yellow urine.

Under normal conditions, a day the body needs an average of 2-2.5 liters of water. When physically active, depending on the level, the body produces many times more sweat. In the two hours before exercise, it is recommended to drink 400-600 ml of water and every 15-20 minutes drink about 150-200 ml of water. Water is the best drink, so drink it slowly, in small sips.

Besides, you can choose sports drinks with calories, potassium and other nutrients that contain energy and electrolytes to help you work out longer. In addition, it is possible to mix oresol water, glucose or vitamin C, fruit juice… to drink which are very good for the body. Another way is to put a few grains of sea salt in a bottle of filtered water which can also make a good rehydration drink without adding any artificial ingredients.

Limit alcoholic beverages such as wine, beer and many carbonated drinks such as soft drinks because they easily increase heat, not only causing dehydration but also making the throat burn and the body uncomfortable.

Doctor Nguyen Trong Thuy

Starsmec Sports Medicine Center, former national team doctor and Vietnam U23


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