"In fact, it is very learned to replenish water before and after. Proper drinking helps to maintain the balance of body fluids and ensure the health and safety of bodybuilders. " Fang Zilong, a researcher at the Sports Nutrition Research Center of the Medical Research Institute of the State Sports General Administration, said.

1. Drink about 500ml of boiled water 2 hours before exercise. "This is because supplementing water before exercise can improve the body's heat regulation ability and reduce the heart rate. Two hours in advance can give the kidneys enough time to metabolize, adjust the balance of body fluids and osmotic pressure to the best state, and have enough time to excrete excess water in the body. " Fang Zilong explained.

2. During exercise, if the time exceeds 1 hour, drink some light salt, and add 0.11-0/5g salt to each liter of water, and control the water temperature at 15-22 degrees Celsius. Fang Zilong said: "Sweat a lot during exercise, and sweat contains many ionic components. At this time, drinking boiled water without any ion content will not have a supplementary effect. The light salt water can replenish the lost ions in time to prevent discomfort such as hyponatremia. " He suggested that when you go to exercise, you'd better take a thermos cup and flush light salt water in proportion. Even if you don't feel thirsty, it's best to drink one or two cups every 20 minutes to balance the loss of sweat in your body and avoid dehydration.

Third, drink electrolyte drinks after exercise, that is, drinks containing minerals such as sodium, potassium, chlorine, magnesium, calcium and phosphorus. Or you can add some sugar to boiling water according to the ratio of 1 15. "Adding sugar to water is to maintain a certain blood sugar concentration and delay the occurrence of fatigue, thus ensuring the health of bodybuilders." Fang Zilong finally warned.

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