First of all, pay attention to the hydration before, during and after exercise. "Not thirsty and not drinking" is not advisable. When people feel thirsty, the body is already in a state of mild dehydration. When the water loss of sweat reaches 2%-3% of body weight, the exercise ability will decrease. The decrease of blood volume caused by sweating will overload the heart. Add120-240ml of water every15-20min.

Secondly, fruit juice, tea, carbonated drinks and white water are not suitable for drinking during exercise. Sports drinks should be selected to replenish energy, electrolytes, vitamins and water lost due to sweating in time.

Generally speaking, exercise recipes have five principles. In addition to supplementing water during exercise, sugar and protein should be supplemented in time within one hour after exercise to help the muscle particle structure recover.