Muscle movement causes sweating all over the body. You need to drink 1.5 liters of water every day, and you must increase it to 1 liter of water every hour during exercise (if the outside temperature exceeds 25? C is 1 liter). Drink 1/4 liters of weakly mineralized water 15 minutes before starting exercise; During exercise, at least 1/8 liters of weakly mineralized water should be supplemented every 15 minutes. If you exercise vigorously, you need to supplement the juice mixed with water (1/3 juice, 2/3 water). Immediately after the exercise, add carbonated soda, fruit juice or vegetable juice and milk (1/4 liters to half a liter, depending on the length of exercise) to eliminate toxins in the body. During the day, you can drink mineral water rich in calcium and magnesium to supplement your body's demand for mineral salts (muscle exercise will increase your demand for mineral salts, and evaporation of sweat will also take away some mineral salts from your body). Avoid drinking ice water, because it may cause digestive system problems.

People who exercise regularly should constantly supplement the liver sugar, water and potassium consumed by the body during exercise every day. Of course, there is also a need to supplement carbohydrates and water as soon as possible within 30 minutes after exercise to restore physical strength.

1, supplement liquid food after exercise

If juice, porridge, soup, and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce, cucumbers). These liquid foods contain a lot of water and vitamins, which help the body to be replenished quickly.

2. Potash-containing foods and vitamins

Potatoes, bananas, oranges, orange juice and raisins are rich in potassium and vitamins B and C, which are helpful to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in vitamins B and C can eliminate fatigue.

3. Foods containing high protein

People will feel tired if they eat too many calories, so they should eat more tofu, lean meat, fish and eggs rich in protein. Of course, we should not blindly supplement protein. Don't just eat meat without other foods, which will only backfire.

4, containing alkaline food

Eat more alkaline foods, such as fresh vegetables, fruits, bean products, milk and animal livers rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of blood, and the neutralization balance can reach weak alkalinity, thus eliminating fatigue.