【見字飲水】人人都會飲水，真係個個都識點飲水？

⭐運動飲水大有學問
⭐如果尿液變深黃代表身體缺水
#星期二提升正能量

運動前中後補水法
做運動出汗會令身體大量流失水分，必須飲水補充，等到口渴才飲水已經太遲，應該在運動前、中、後期都適量飲水，一般運動飲清水已經足夠；運動飲料只適合進行劇烈運動，如馬拉松、打籃球等大量流汗後飲用，消耗量不足又過量飲用容易致肥。也建議大家運動前後飲用米水，迅速補充體力。

運動前飲水：
- 運動前30分鐘飲用約100-150毫升水
- 如果進行戶外活動，運動前飲水尤其重要，有助預防中暑
- 冬天宜喝暖水幫助暖身

運動中飲水：
- 感到口渴要適量飲一兩口水
- 未有口渴感覺，亦建議每15-20分鐘飲50-100毫升清水
- 補水次數跟據運動時間長短、強度、環境等有所不同

運動後飲水：
- 切勿一時間狂灌大量水份，以免導致「中水毒」低血鈉的情況
- 運動後兩小時內，分數次飲用300-500毫水清水，讓身體逐漸吸收

*飲水量按天氣、體質、運動強度等因素而每人不同，以上飲水量只作參考用途。

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Hydration before, during and after sports
We are bound to lose fluid when we sweat during sports. Hence, we must rehydrate the body regularly. In fact, we should be drinking water even before we feel thirsty. It is important to drink enough water before, during, and after sports.

Drinking plain water is good enough, but we can opt for isotonic drinks for more intense and sweat-inducing sports such as marathon and basketball. Please be mindful that excessive consumption of isotonic drinks can cause fat to accumulate if we do not exercise enough to burn the calories. It is also good to drink rice water before and after sports to replenish our stamina.

Before sports:
- Drink 100-150ml of water 30 minutes before the session
- This is especially important for outdoor sports to prevent heatstroke
- Opt for warm water in the winter to keep the body warm

During sports
- Take a sip or two when you feel thirsty
- Try to drink 50-100ml of water every 15-20 minutes even when you are not thirsty
- Hydrate the body according to the duration and intensity of the sports as well as the environment

After sports
- Avoid gulping down a lot of water in one go, as it could cause water intoxication (when the amount of salt and other electrolytes in your body become too diluted)
- Drink 300-500ml of plain water in stages within the next two hours, so the body can gradually absorb the liquid

*The advice above is just for reference. Adjust consumption of water according to the weather, individual's body condition, and the intensity of the sports.

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Each Recipe makes 500ml (2 cups):

1) CITRUS REFRESHER
Ingredients
- ¼ cup (62.5ml) Freshly Squeezed Lime Juice
- ¼ cup (62.5ml) Freshly Squeezed Lemon Juice
- 1.5 cups (375ml) Water, or more depending on how strong you want the flavour to be.
- 1/8 tsp. Sea Salt
- 1 tbsp. Raw Honey or Maple Syrup, to taste

Nutritional Value: 15g Sugar, 287.5mg Sodium, 146mg Potassium
Recommendation: After an intense exercise of one hour.


2) WATERMELON ELECTROLYTE BOOSTER
Ingredients
- 1 cup Watermelon Cubes, deseeded
- 1.5 cups (375ml) Coconut Water

Nutritional Value: 18.82g Sugar, 380mg Sodium, 1170mg Potassium
Recommendation: After an extremely intense prolong exercise of more than an hour.


3) HERBAL COOLER
Ingredients
- 2 cups (500ml) Green or Herbal Tea, steeped & chilled
*something citrus preferably
- 1/8 tsp. Sea Salt
- 1 tbsp. Raw Honey or Maple Syrup, to taste

Nutritional Value: 15g Sugar, 290mg Sodium, 45mg Potassium
Recommendation: After a moderately intense exercise below an hour.


4) LEMON & GINGER COOLER
Ingredients
- ½ cup (125ml) Ginger Water
- ¼ cup (62.5ml) Freshly Squeezed Lemon Juice
- 1.5 cups (375ml) Water
- 1/8 tsp. Sea Salt (287.5mg Sodium)
- 1 tbsp. Raw Honey or Maple Syrup, to taste

Nutritional Value: 15g Sugar, 292.5mg Sodium, 83.3mg Potassium
Recommendation: After a moderately intense exercise below an hour.


5) 100% FRUIT QUENCHER
Ingredients
- 1 cup (250ml) 100% Natural Juice
- 1 cup (250ml) Water
- 1/8 Sea Salt

Nutritional Value: 36Sugar, 297.5mg Sodium, 263mg Potassium
Recommendation: After an intense exercise of 1 to 2 hours.

COCONUT WATER Nutritional Value (1 cup):
600mg Potassium - 252mg Sodium - 6.2g Sugar



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