Evans Gethin H, James Lewis J, Shirreffs Susan M, Maughan Ronald J
School of Healthcare Science, Manchester Metropolitan University, Manchester, United Kingdom;
School of Sport, Exercise, and Health Sciences, Loughborough University, Loughborough, Leicestershire, United Kingdom; and.
J Appl Physiol (1985). 2017 Apr 1;122(4):945-951. doi: 10.1152/japplphysiol.00745.2016. Epub 2017 Jan 26.
Hypohydration, or a body water deficit, is a common occurrence in athletes and recreational exercisers following the completion of an exercise session. For those who will undertake a further exercise session that day, it is important to replace water losses to avoid beginning the next exercise session hypohydrated and the potential detrimental effects on performance that this may lead to. The aim of this review is to provide an overview of the research related to factors that may affect postexercise rehydration. Research in this area has focused on the volume of fluid to be ingested, the rate of fluid ingestion, and fluid composition. Volume replacement during recovery should exceed that lost during exercise to allow for ongoing water loss; however, ingestion of large volumes of plain water results in a prompt diuresis, effectively preventing longer-term maintenance of water balance. Addition of sodium to a rehydration solution is beneficial for maintenance of fluid balance due to its effect on extracellular fluid osmolality and volume. The addition of macronutrients such as carbohydrate and protein can promote maintenance of hydration by influencing absorption and distribution of ingested water, which in turn effects extracellular fluid osmolality and volume. Alcohol is commonly consumed in the postexercise period and may influence postexercise rehydration, as will the coingestion of food. Future research in this area should focus on providing information related to optimal rates of fluid ingestion, advisable solutions to ingest during different duration recovery periods, and confirmation of mechanistic explanations for the observations outlined.
低水合状态，即身体水分不足，在运动员和休闲锻炼者完成一次锻炼后很常见。对于当天还要进行进一步锻炼的人来说，补充水分流失很重要，以避免在下一次锻炼开始时处于低水合状态以及由此可能对运动表现产生的潜在不利影响。本综述的目的是概述与可能影响运动后补液的因素相关的研究。该领域的研究集中在摄入液体的量、液体摄入速度和液体成分上。恢复期间的补液量应超过运动期间的失水量，以弥补持续的水分流失；然而，大量饮用纯水会导致迅速利尿，有效地阻碍了水平衡的长期维持。在补液溶液中添加钠有利于维持液体平衡，因为它对细胞外液渗透压和容量有影响。添加碳水化合物和蛋白质等宏量营养素可以通过影响摄入水分的吸收和分布来促进水合状态的维持，这反过来又会影响细胞外液渗透压和容量。运动后期间通常会饮酒，这可能会影响运动后补液，同时进食也会有影响。该领域未来的研究应侧重于提供与最佳液体摄入速度、不同恢复时间段建议饮用的溶液相关的信息，以及对上述观察结果的机理解释的确认。
