To calculate how much water (in litres) you need over the course of a day, multiply your weight in kilograms by 0.03. So if you weigh 60kg, you should drink around two litres a day.
你可以将体重(公斤)乘以0.03,所得的数字就是你一天中所需的水分(升)。例如,如果你体重为60公斤的话,一天中你就需要摄入大约两升的水。
“Dehydration is a key contributor to post-workout fatigue so after exercise,” Lambert says. “Check the color of your urine to see if you need to hydrate further. If it’s darker than apple juice, you definitely do.”
兰贝特说:“脱水是导致健身后疲劳的关键因素,可以通过检查尿液的颜色来查看自己是否需要进一步补充水分。如果尿液的颜色比苹果汁还要深的话,这就说明你需要立马补充水分。
2. Taking supplements for nutrients
2.用营养补充剂代替正常饮食
Although sometimes important for people with specific medical conditions, supplements should never replace real food.
虽然对于有特殊医疗需要的人们来说,营养补充剂是不可或缺的,但绝对不能代替正常饮食。
“One of the most common post-workout mistakes people make is to believe that a synthetically produced vitamin is the same as a nutrient found in real food,” Lambert says.
兰贝特说:“几大常见健身后误区之一就是相信复合维生素所含的营养与真正食物所含的一致。”
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