For people who take part in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive dysfunction caused by physical activity. Similarly, avoid eating indigestible foods, such as juicy vegetables and fried foods. Ideally, three meals a day and snacks can make the body replenish nutrition regularly.

Appropriate water supplement

Muscle movement causes sweating all over the body. You need to drink 1.5 liter of water every day, and you must increase it to 1 liter of water every hour during exercise (if the outside temperature exceeds 25℃, it is 1 liter). Drink 1/4 liters of mineralized water 15 minutes before starting exercise; During exercise, at least 1/8 liters of mineralized water should be replenished 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 (according to the length of exercise, add 1/4 liters to half a liter of water) 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.

Matters needing attention

You exercise for less than an hour;

Physical activity less than one hour requires drinking 150 to 300ml of water every15min. If you can balance three or four meals a day, it is useless to supplement food during exercise. Don't forget, if you swim, even if you are immersed in water, you will still lose water.

Your exercise lasts for one to three hours;

Moderate exercise, it is best to replenish sugar to muscles in time to avoid hypoglycemia. Therefore, choose sweet drinks, fruit juice mixed with water, fragrant tea, drinks that can supplement sugar for exercise, or just drink water, but prepare foods that can quickly absorb sugar, such as "jam" sandwich biscuits, spice honey bread, dried fruits, cereal nutrition bars, jelly and so on.

You have been exercising for more than three hours;

If you exercise for more than three hours, you must prepare water in advance, at least half a liter per hour, and prepare slow sugar snacks: small butter biscuits, almond cakes, sweet dairy products, fresh fruits, etc. Meals before exercise should be easy to digest, such as ham or cheese sandwiches without butter, or tuna sauce salad with little oil.