11.大量出汗造成的連鎖反應(yīng)為：血量下降、回流心臟血液減少、心臟每次起搏的血液量下降、輸送給運(yùn)動(dòng)中肌肉的血液（富含氧氣）降低、有氧供能效率降低、運(yùn)動(dòng)速率變慢。高溫高濕的天氣又會(huì)進(jìn)一步增加這種負(fù)面反應(yīng)；

11. The chain reaction caused by a lot of sweating is: decreased blood volume, decreased blood flow back to the heart, decreased blood volume per pacing of the heart, decreased blood (rich in oxygen) delivered to the muscles during exercise, decreased aerobic energy supply efficiency , The movement rate becomes slower. Hot and humid weather will further increase this negative reaction;

12.大量流汗卻沒(méi)有及時(shí)補(bǔ)水，運(yùn)動(dòng)能力會(huì)有肉眼可見的下降。以跑步為例，缺水超過(guò)體重的 2%，跑步能力會(huì)下降 4-6%；

12. If you sweat a lot but don't replenish water in time, your athletic ability will decrease visible to the naked eye. Take running as an example, if water shortage exceeds 2% of body weight, running ability will decrease 4-6%;

13.通常身體大量出汗開始有缺水跡象時(shí)，（相同運(yùn)動(dòng)強(qiáng)度下）心率會(huì)出現(xiàn)一定的提升。要注意這個(gè)信號(hào)；

13. Usually when the body sweats a lot and starts to show signs of lack of water, the heart rate will increase to a certain extent (under the same exercise intensity). Pay attention to this signal;

14.口渴不見得是一個(gè)完美的身體機(jī)制——尤其是運(yùn)動(dòng)中。很多人在運(yùn)動(dòng)時(shí)根本沒(méi)有意識(shí)到自己在缺水。有意思的是，上面這個(gè)情況更多出現(xiàn)在秋冬季，因?yàn)槌龊股?，很多人?huì)自我感覺并沒(méi)有喝水的需求；

14. Thirst is not necessarily a perfect body mechanism-especially during exercise. Many people do not realize that they are short of water when exercising. What's interesting is that the above situation occurs more in autumn and winter, because of the less sweating, many people feel that they do not have the need to drink water;

15.因而，保證運(yùn)動(dòng)過(guò)程中數(shù)分鐘、少量（如 20-60ml，至多不超過(guò) 150ml）多次的補(bǔ)水，是很有必要的；

15. Therefore, it is necessary to ensure a few minutes and a small amount of water (such as 20-60ml, not more than 150ml) multiple times during exercise;

16.以及，在運(yùn)動(dòng)之前，就需要讓身體保持足夠的水分。如在至少 40 分鐘前，陸續(xù)補(bǔ)充 400ml 左右的液體（這也正好在運(yùn)動(dòng)前進(jìn)行排尿，身體水分充足又沒(méi)有負(fù)擔(dān)）；

16. And, before exercising, you need to keep your body adequately hydrated. For example, at least 40 minutes before, continue to add about 400ml of fluid (this also happens to be urinating before exercise, and the body is hydrated without burden);

17.高出汗運(yùn)動(dòng)后五步走：脫掉濕衣服 - 完全擦拭干身體 - 換上干凈衣服 - 進(jìn)行必要的拉伸放松 - 淋浴清潔；

17. Five steps after high sweating exercise: take off wet clothes-wipe dry body completely-put on clean clothes-perform necessary stretching and relaxation-shower clean;

18.對(duì)更關(guān)注皮膚的女性而言，運(yùn)動(dòng)結(jié)束后，除去臉上的汗水以及污垢是首要任務(wù)，而后是保濕；

18. For women who pay more attention to the skin, after exercise, removing sweat and dirt on the face is the first task, and then moisturizing;

19.耐力運(yùn)動(dòng)（如馬拉松），偶爾訓(xùn)練中的缺水感可以刺激身體去適應(yīng)，身體也會(huì)學(xué)著保存更多的水分。比如到了比賽中，可以更主動(dòng)的去選擇補(bǔ)水策略，而不是因?yàn)樯眢w急迫缺水被動(dòng)的頻繁進(jìn)入補(bǔ)水站；

19. Endurance sports (such as marathons). Occasionally, the feeling of lack of water in training can stimulate the body to adapt, and the body will learn to store more water. For example, in the competition, you can choose the replenishment strategy more actively, instead of passively entering the replenishment station frequently because of the urgent lack of water;

20.但上面這種益處，通常需要身體缺水達(dá)到一定程度。因而對(duì)一般非職業(yè)跑者而言，不要輕易去嘗試刻意訓(xùn)練自己大出汗卻少補(bǔ)水的能力。

20. But the above benefits usually require the body to be dehydrated to a certain extent. Therefore, for ordinary non-professional runners, do not try to deliberately train their ability to sweat a lot but hydrate less.

所以，非病理性的運(yùn)動(dòng)中大量出汗，我們也要透過(guò)現(xiàn)象看本質(zhì)，分析一下它的原因，以及如何應(yīng)對(duì)的方式。

Therefore, a lot of sweating in non-pathological sports, we also need to look at the essence through the phenomenon, analyze its causes, and how to deal with it.

 

From website：https://daily.zhihu.com/