In the process of fitness, the intake of carbohydrates should be determined according to personal circumstances. Generally speaking, it is appropriate to take about 4-4.5 grams per kilogram of body weight. For example, if you weigh 50 kilograms, it is more appropriate for you to consume 200-225 grams of carbohydrates on that day. In addition, the intake of complex carbohydrates can increase the content of muscle glycogen, and at the same time increase the ability of cells to retain water, thus reducing dehydration during exercise.