If your exercise time exceeds 1 hour, you should drink some light salt water, because many ionic components in your body will be metabolized at this time. Note that adding white water during exercise will not have the effect of replenishing water.
If you don't like drinking light salt water, stop for a sports drink every 20 minutes or so, which can balance the loss of sweat in your body and avoid the harm caused by dehydration.
If you don't want to dehydrate during or after exercise, you can take the method of drinking water 2 hours before exercise. This is because drinking water before exercise can improve the body's thermal regulation ability and reduce the heart rate during exercise.
Extended data
Precautions for drinking water during exercise:
Choose the right water: the ideal water for exercise is boiled water, which can immediately exert its metabolic function, regulate body temperature and transport nutrition. Followed by mineral water and pure water.
Don't swallow it: Pay special attention to drinking water after exercise, and don't swallow it at one breath, which will quench your thirst. In fact, it will not quench thirst, but will do great harm to the stomach. ?
The best way to replenish water is to drink a little exercise every 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.
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