《吴希素营养师专栏》运动期间所需的水分

How Much Water Do I Need when I Exercise?

If you want to optimize your exercise and workouts, you need adequate fluids before, during and after exercise to help prevent dehydration.

Here's the recommendations from the American College of Sports Medicine:

Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water during the two to three hours before your workout.

Drink about 1/2 to 1 cup (0.12 to 0.23 liters) of water every 15 to 20 minutes during your workout. You may need more the larger your body is or the warmer the weather is. Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

Water is the best fluid to replace lost fluids if you're exercising less than 60 minutes. If you're doing intensive exercise for more than 60 minutes, you can use a sports drink which contains carbohydrates and electrolytes.

运动期间所需的水分

如果你想加强运动锻炼的成效，你需要在运动前及运动期间摄取足够的水分，以防止脱水。

以下为美国运动医学学院建议：

在运动前的2 - 3 小时期间，摄入大约2 - 3杯水（0.5至0.7升）。

运动期间，每15 - 20分钟摄入大约半杯至1杯的水（0.12至0.23升）。若身体较庞大，或於炎热的天气，您可能需要摄入更多的水分。

运动期间每减去1磅(0.5公斤)的体重，便需要摄入约2 - 3杯的水（0.5至0.7升）。

如果你运动时间少於 60分钟，水是最好的选择来补充身体所流失的液体。如剧烈运动超过 60分钟，您可以选择含有碳水化合物和电解质的运动饮料。