When you finish sweating and drink a cup of boiled water, it feels really cool! But you know what? Exercise and hydration are also very particular. After high-intensity exercise, a lot of sweat will be lost. The electrolytes in sweat are mainly sodium ions and chloride ions, and a small amount of potassium and calcium. When the intensity of exercise is higher and the air mobility in the exercise environment is worse, the more you sweat. However, the loss of sodium ions and chloride ions in sweat can not adjust the physiological changes of body fluids and temperature in time. At this time, adding ordinary white water can not only supplement the nutrients lost by exercise, but also increase perspiration and even cause dehydration in severe cases. Therefore, hydration before and after exercise and during exercise is very knowledgeable. Proper drinking helps to maintain the balance of body fluids and ensure the health and safety of bodybuilders. Recently, the American College of Sports Medicine, the authoritative organization in the field of sports medicine in the world, summarized the principle of sports hydration as follows: First, drink about 500 ml of boiled water two hours before exercise. This is because supplementing water before exercise can improve the body's thermal regulation ability and reduce the heart rate during exercise. Supplementing water 2 hours in advance can give the kidneys enough time to metabolize and adjust the balance of body fluids and osmotic pressure to the best state. Second, when exercising, take a sip of water every 15 minutes. If the time exceeds 1 hour, you should drink some light salt, add 0.11~ 0.15 g salt per liter of water, and control the water temperature at 15 ~ 22℃. There are definite studies that sweating during exercise contains many ionic components. If you drink boiled water without any ion content at this time, you can't supplement it. However, light salt water can replenish lost ions in time to prevent discomfort such as hyponatremia. They suggest that when you go to exercise, you'd better take a thermos cup and wash it with 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. Third, it is best to 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 the boiling water at the ratio of 1: 15. Adding sugar to water is to maintain a certain blood sugar concentration, delay the occurrence of fatigue, and thus ensure the health of bodybuilders. Source:/