《吳希素營養師專欄》運動期間所需的水分

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.

運動期間所需的水分

如果你想加強運動鍛煉的成效，你需要在運動前及運動期間攝取足夠的水分，以防止脫水。

以下為美國運動醫學學院建議：

在運動前的2 - 3 小時期間，攝入大約2 - 3杯水（0.5至0.7升）。

運動期間，每15 - 20分鐘攝入大約半杯至1杯的水（0.12至0.23升）。若身體較龐大，或於炎熱的天氣，您可能需要攝入更多的水分。

運動期間每減去1磅(0.5公斤)的體重，便需要攝入約2 - 3杯的水（0.5至0.7升）。

如果你運動時間少於 60分鐘，水是最好的選擇來補充身體所流失的液體。如劇烈運動超過 60分鐘，您可以選擇含有碳水化合物和電解質的運動飲料。