First, replenish water 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 supplements salt, glucose and vitamins, so that the metabolism of water and salt in the body is balanced.

Second, replenish water during exercise.

Generally, you can replenish pure water when you exercise for less than 60 minutes at a time. If it is longer than 60 minutes, it is necessary to supplement sports drinks containing electrolytes and sugar.

Third, replenish water after exercise

Drink containing 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.