During exercise, drink 15 ~ 20min 150 ~ 200ml, and the total water consumption per hour should not exceed 600ml, so as to keep the water balance in the body and avoid increasing the burden on the heart and gastrointestinal tract due to drinking a lot of water. You can also drink water before exercise, and add 300 ml of water 1 hour before exercise.

After exercise, you should also replenish water a few times. Because of the loss of water, body fluids are also losing, and body fluids contain electrolytes such as potassium, calcium, sodium and magnesium, which are also losing. So you can also choose to supplement some sports drinks (you can also use cold boiled water or low-sugar drinks with a little salt). However, the sugar content of the beverage should not be too high, because the concentration of sugar is too high, which will make the beverage stay in the stomach for too long, but make the water not enter the body in time.

Matters needing attention in sports

Pay attention to warm-up activities before exercise: It is very important to do warm-up activities before exercise to prevent strain and sprain during exercise.

Time control of exercise: People often have a wrong concept about exercise: the longer the exercise, the better. It's actually wrong. It is best to control the exercise time within 20-50 minutes. So pay attention to the time control of exercise, otherwise it will make your muscles ache.

For the above contents, please refer to Fenghuang. com-How to replenish water correctly during exercise? People's Network-How to replenish water after exercise