Unverified88% confidenceDecision RuleTime unknown
每小时补糖>60g时，能量胶应搭配至少500ml水或选择含水量高的液体形态，否则高浓度糖分会因高渗透压反向抽取肠道水分导致腹泻
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Unverified能量胶必须搭配少量饮水（100-200ml）一起摄入以稀释高浓度糖分，否则高渗透压会将水分抽入肠道引起腹泻90% similarUnverified能量胶补糖快但需搭配150-250ml水稀释后服用，否则高渗透压会引发胃部不适；能量棒/软糖含水量适中可直接嚼食，但咀嚼耗氧不适合高心率冲刺阶段85% similarUnverified能量胶补充需搭配50-100ml清水送服（无咖啡因型），高浓度糖分不配水会因渗透压过高引发肠胃不适和腹泻84% similarUnverified选电解质水优先看糖含量：糖浓度6-8%（约6-8g/100ml）吸收效率最佳，糖过高（>10%）反而延缓胃排空、加重脱水83% similarUnverified日常运动/夏季出汗补水选每100ml含糖量≤5g的产品，含糖量超过6-8g会形成高渗延缓水分吸收，且增加龋齿和肥胖风险83% similar
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