In fact, it is very learned to replenish water before and after exercise and during exercise. Proper drinking helps to maintain the balance of body fluids and ensure the health and safety of bodybuilders. The American College of Sports Medicine, the authoritative organization in the field of sports medicine in the world, summarizes the principle of sports hydration as follows:

1. Drink about 500ml of boiled water 2 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. Replenishing water 2 hours in advance can give the kidneys enough time for metabolism, adjust the balance between body fluids and osmotic pressure to the best state, and have enough time to discharge excess water from the body.

2. During exercise, if the time exceeds 1 hour, drink some light salt, add 0.11-0/5g of salt to each liter of water, and control the water temperature at 15-22 degrees Celsius.

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. However, light salt water can replenish lost ions in time to prevent discomfort such as hyponatremia.

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 the damage caused by 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 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.