Add 500 ml of water 2 hours before exercise, and add about 300 ml of water 2-3 times before 15 minutes.
After exercise, add 800 to 1000 ml of water, and also drink it by the method of "a small amount for many times".
Causes of thirst after exercise:
During exercise, muscles contract, protein synthesis increases, and metabolites in the body are excreted through sweating and breathing. When sweating, water and salt will be lost. Too much water loss and too little salt loss are called hypertonic dehydration. At this time, people will feel thirsty without salt or water in their bodies.
When there is less salt and more water in the body, it will cause hypotonic dehydration. The symptom of hypotonic dehydration is a lot of sweating, but the more water you drink, the more thirsty you are. At this time, you can't simply replenish water, but you need an appropriate amount of salt. Simple hydration will lead to serious consequences such as loss of consciousness and even sudden death.
Refer to the above? People's Network-Do you know the trick of drinking water before and after exercise?