Drink about 500 ml 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 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. "
During exercise, if the time exceeds 1 hour, drink some light salt, and add 0.1~ 0.15g 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. The light salt water can replenish the lost ions in time to prevent discomfort such as hyponatremia. "
When exercising, it is best to take a thermos cup with you 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.