Waters that increase endurance when playing badminton.

Players have to run around the rectangular field, 13.4 m long and 6.1 m wide, swinging the racquet, receiving the shuttle, playing smash, and using a variety of movements, so the muscles always need the energy to function. respond to those movements immediately, turning it into a sport that combines speed, power, flexibility, and explosive power. In this game that requires speed and skill, whether in singles or doubles, a single game exercises many muscle groups of the body as well as causes the body to excrete large amounts of water in the form of sweat. When a person sweats a lot, their body temperature can easily rise, making him/her tired easily. If rehydration doesn't happen at the right time, a person's athletic performance is bound to suffer. This is why you always see professional players regularly drinking a beverage during matches.

The amount of water that is sufficient for the body is neither too little nor too much. You should drink enough 3.5 liters of water every day, If you don't have enough water, your body will become sluggish, unable to concentrate mentally as well as easily exhausted. Depending on the intensity of practice and competition, bridge players can lose a lot of water, so they need to drink a lot of water for their bodies to function properly.
Lonestarbadmiton would like to introduce to you the popular and effective use of water that increases endurance when playing badminton.
In general, when playing sports for up to 90 minutes, drinking pure water is enough, however, after 90 minutes of playing sports, it is best to drink something containing sugar or electrolytes because when we participate in sports, sports for a long time, we use up energy and reduce blood sugar; If the body is not restored, we can easily feel lightheaded, have difficulty or experience muscle aches or pains.
Sports drinks sold in stores contain a certain amount of sugar, which is enough to maintain our body's energy and electrolytes. But what is the best way to reduce fatigue and re-supply the body with nutrients? 
This article will give you some information about the types of water commonly used by athletes to increase muscle endurance when participating in badminton.
1. Honey water

Topping the list we have to mention Honey Water.
Honey contains all the vitamins the body needs, 72% of which are active vitamins (like Vitamins B and C). Most vitamin pills on the market are not active vitamins and therefore the absorption rate by the body is relatively low; Even when they are taken in large quantities, they do not compare to active vitamins. Honey contains an excellent blend of naturally active vitamins.
Honey is alkaline and is also the food with the most enzymes in nature.
Honey contains malic acid, citric acid, succinate, formic acid, and dextronic acid and has the effect of regulating the level of acidity, making the body more acidic. alkaline. 
Honey contains more enzymes than any other natural food. Enzymes are added to the nutritious nectar collected by bees from flowers during the honey-making process. Eating honey will not reduce the acidity level of the body and make it alkaline, the enzymes will help with digestion.
Waters that increase endurance when playing badminton Waters that increase endurance when playing badminton
For the above reasons it can be seen that while playing badminton, or afterward, drinking honey water is a good way to increase energy levels, repair muscle tissue, and speed up metabolism. 
If you pay attention, you'll find that at many major tournaments, players don't just drink water during halftime, they also take a few sips of other beverages. This drink could very well be their secret weapon, honey water! 
2. Milk Chocolate

You may be surprised, but milk chocolate is one of the drinks that help the body regain energy the fastest and best for the body.
According to studies, milk chocolate benefits body recovery, according to Dr. Christopher Mohr, dietitian at Mohr Results Inc. (a group specializing in diet).
The milk chocolate drink that combines carbohydrates and protein is important after a workout to help build muscle, says Mr. Mohr. In addition, the amount of sugar in milk chocolate helps to increase insulin for the body after playing sports, which is very good for drinkers.
What's good to drink when playing sports - Drinking chocolate milk after playing sports is very good
3. Coconut water

According to a 2012 study in the Journal of the International Association of Sports Nutrition, coconut water is very good for exercise performance and rehydration just like water and regular sports drinks. And it comes packed with healthy nutrients without added sugars and artificial colors. In fresh coconut water, there are enough essential components of the body such as sugar (glucose, fructose, sucrose ...), protein, vitamins (C, B1 ...), minerals (potassium, magnesium ...) Just finished exercising.
What's good to drink in sports - Drinking coconut water after playing sports helps to rehydrate and refresh very well
4. Salted lemon water

When exercising, the human body will consume a lot of energy that needs to be replenished. Salted lemon water is an electrolyte replacement drink for the body, helping the body quickly regain the energy it has expanded. Many sports coaches often suggest to their students to drink salted lemonade because this water is easy to drink and still has the effect of maintaining endurance.
Lemon juice contains about 5% citric acid - the main ingredient that creates the sour taste in lemons, helping to quickly quench thirst.
What's good to drink when playing sports - Salted lemon water is an extremely good mineral and electrolyte replacement drink for the body after playing sports
Salted lemon water is an extremely good mineral and electrolyte replacement drink for the body after playing sports
In addition, lemon is also a rich source of vitamin C, vitamin B, vitamin B2, minerals, calcium, phosphorus, and magnesium as well as protein and other carbohydrate-carbohydrate compounds, helping the body to stabilize blood pressure. , limit dizziness, and shortness of breath.
And salt works to provide the body with the necessary amount of mineral salts such as potassium and sodium - the main components that support the body's electrolyte balance. The combination of these two precious benefits from nature creates a good drink for sports people, helping to bring refreshment and flexibility to the body during exercise.
5. Sports drinks

Drinks that increase endurance when playing badminton, you have probably seen athletes drink brightly colored drinks before, during, or after a game. Water is the main ingredient in sports drinks, but it also contains other substances, including carbs and electrolytes, that help improve performance. The carbohydrates in these drinks are usually in the form of sugars such as glucose, sucrose, and fructose.
However, some sports drinks contain little or no carbs to attract users who need to replenish water and electrolytes but don't want to add calories. Electrolytes, also known as electrically charged minerals, are essential for your body to function properly. The main electrolytes found in sports drinks are sodium and potassium.
Waters that increase endurance when playing badminton
Waters that increase endurance when playing badminton
Note: Energy drinks are not sports drinks
Many athletes get confused between energy drinks and sports drinks. Sugar is the biggest enemy for any athlete if the amount of sugar in the body is not balanced correctly. Any beverage containing more than 10% sugar is considered an energy drink. So carbonated drinks, soft drinks, and juices (like mango, lemon, etc) all fall under the category of energy drinks. When an athlete consumes any energy drink, it creates a spike in insulin in the body and for a short time feels full of energy, however, a spike in insulin soon follows. is a sudden drop in insulin, leaving the athlete lethargic, lethargic, and fatigued. This is undesirable in an athlete as they need to constantly maintain energy and focus to achieve higher results. 

a.Drinking method Types of water that increase endurance when playing badminton
In general, just relying on the athlete's subjective thirst to determine if the amount of water is enough is not necessarily accurate, but it must also be based on the amount of sweat released, the amount of water added is 80 % of sweat output is the most appropriate (the amount of water discharged is determined by the weight difference before and after exercise), The simplest method is to drink enough water to quench thirst,
But when drinking too much water If the amount of water added exceeds the amount of water discharged, it will not be good for the body, and can cause low blood sodium, also known as water intoxication,
b. Interval drink method
During exercise, you should drink a little water one by one and many times, 20-30 minutes apart, about 150-200ml each time, This is a way to slowly introduce water into the body, so that the body's blood volume does not change suddenly. Sudden, balanced homeostasis does not increase the burden on the activity of the heart and stomach,
To temporarily maintain the amount of water in the body, to prevent excessive water loss, 10-15 minutes before exercise should drink 400- 600ml of water,
After exercising, you should not drink a lot of water at once, especially before eating, you should not drink a lot of water, because it will dilute gastric juices, interfere with digestion,
c Method of drinking "body water" sports”
Beverage companies often produce sports drinks. The ingredients in sports drinks are of many types, but it is still mainly water and sugar. When exercising, the amount of sweat produced is high, so the source of nutrition. The main supplement is still water, but because it requires energy to quickly move from the stomach into the blood, sugar is also a source of blood sugar maintenance, however, it must be noted that sugar concentration affects the rate of food delivery. Eat through the stomach, The higher the concentration of sugar, the greater the osmotic pressure, the slower the time for food to pass through the stomach, The lower the permeability of the material (the sugar concentration is less than 5%), and the faster the gastric transit time. In summer, a sugar concentration of about 2.5% is appropriate.
In winter, the body dissipates heat more easily, and the amount of wastewater is less than in the summer, but the energy consumption is large, so the concentration of sugar in drinking water can be up to 5-15%, Thus, Although the speed through the stomach is slower, the sugar will balance blood sugar better.
The sugars in sports drinks are generally glycogen, and granulated sugar is the easiest to absorb.
Regarding the composition of minerals in sports drinks today, there are many different views, but the common opinion is that, when athletes practice for a long time, for example, the electrolytes The solution is lost a lot, the body's motor capacity is reduced, it is necessary to timely replenish electrolytes.