If your exercise time exceeds 1 hour, you should drink some light salt water, because many ionic components in your body will be metabolized at this time. Note that adding white water during exercise will not have the effect of replenishing water. If you don't like drinking light salt water, stop for a sports drink every 20 minutes or so, which can balance the loss of sweat in your body and avoid the harm caused by dehydration.

Extended data:

1, replenish water before exercise. If you don't want to dehydrate during or after exercise, you can take the method of drinking water 2 hours before exercise. This is because drinking water before exercise can improve the body's thermal regulation ability and reduce the heart rate during exercise. It is worth noting that hydration needs to be drunk 2 hours before exercise, because it needs to give the kidney a certain metabolic time to let the kidney excrete excess water in the body.

2. Don't drink too much at a time. It is true that "you need to replenish water after exercise", but it is also harmful to your health to replenish too much water at one time. The best way to replenish water is to replenish it several times. During exercise, supplement 15 ~ 20min 150 ~ 200ml, and the total amount of drinking water per hour should not exceed 600ml, which can not only keep the water balance in the body, but also avoid increasing the burden on the heart and gastrointestinal tract due to drinking a lot of water.

People's Network-Drinking water immediately after exercise is harmful to big exercise. How to drink water is correct?