Correct exercise and drinking plan:

Water consumption: calculated according to weight, exercise type and exercise duration. There are some databases and software on the Internet that can provide this query function.

Time schedule: drink 200-300ml；; Half an hour before exercise; Drink twice (about 50ml) or not every 15-20 minutes during exercise; Drink 200-300ml half an hour after exercise.

Liquid type: it is best to drink boiled water before and during exercise. You can choose boiled water or sports drinks after exercise. If you sweat a lot, it is recommended to drink low-sodium sports drinks.