Hydration before exercise: It is best to supplement sports drinks containing certain sugar and electrolyte, with a minimum intake of 100-200ML each time, divided into 2-4 times. Ordinary bodybuilders can also make their own pre-exercise drinks according to the following formula: 4 grams of salt, 80-1000 grams of glucose or sucrose and 150ML of orange juice are added to every 1000ML of cold boiled water. This not only supplements water, but also supplements salt, glucose and vitamins, so that the metabolism of water and salt in the body is balanced.

Replenish water during exercise: For general fitness athletes, if the exercise time does not exceed 60 minutes, pure water can be supplemented; If it is longer than 60 minutes, it is necessary to supplement sports drinks containing electrolytes and sugar.

Hydrate after exercise: Drink with sugar and electrolyte should be supplemented. The sugar content in the beverage can be 6%-8%, and the sodium salt content can be 30-40mmol/L, so as to promote the rapid recovery of plasma volume and the rapid rehydration of tissues and cells.

Drinking carbonated drinks is good for relieving summer heat, sweating and dissipating heat. On a hot summer day, a bottle of iced carbonated drinks must be refreshing. The main ingredients of this drink are water, carbon dioxide, carbohydrates and some caffeine. Phosphoric acid and other ingredients.

Carbonated drinks contain caffeine, which is not good for your health. In addition, there are sweeteners in carbonated drinks. Carbonic acid, essence and pigment will have side effects if they are drunk in large quantities for a long time. Research shows that. Carbonated drinks contain phosphoric acid, which will affect the body's absorption of calcium, cause calcium and phosphorus imbalance, destroy human bone health and easily lead to bone loss.