Hydration before exercise: It is best to supplement sports drinks containing certain sugar and electrolyte, with a minimum intake of 100-200ML each time, divided into 2-4 times. Ordinary bodybuilders can also make their own pre-exercise drinks according to the following formula: 4 grams of salt, 80-1000 grams of glucose or sucrose and 150ML of orange juice are added to every 1000ML of cold boiled water. This not only supplements water but also salt, glucose and vitamins, so that the metabolism of water and salt in the body is balanced.

Replenish water during exercise: For general fitness athletes, if the exercise time does not exceed 60 minutes, pure water can be supplemented; If it is longer than 60 minutes, it is necessary to supplement sports drinks containing electrolytes and sugar.

Hydrate after exercise: Drink with sugar and electrolyte should be supplemented. The sugar content in the beverage can be 6%-8%, and the sodium salt content can be 30-40mmol/L, so as to promote the rapid recovery of plasma volume and the rapid rehydration of tissues and cells.

Choose natural water containing certain minerals. Mineral water is relatively healthy. Drinking mineral water can not only quench thirst, but also replenish water. It can also supplement minerals and trace elements necessary for human body and make up for a few elements lost by sweating.

Stick to fitness. May you have a full harvest.

I hope my answer is helpful to you and can be adopted.