1. Moderate drinking water: Adults need to consume 1500 ~ 2500 ml of water every day, and people who sweat a lot, exercise a lot and weigh a lot also need to drink plenty of water.

2. Small amount and many times: if you drink more than 240 ml of water each time, the body can't absorb it, and it will be discharged from the kidney quickly. It is best to drink only 100 ~ 150 ml each time, which will be better absorbed by the body.

3. Suitable temperature: You can't drink too much water, and warm water above 10 is most beneficial to your health.

4. Drink water before meals: Some studies believe that drinking water while eating will affect digestion. People who need to lose weight may wish to drink 100 ~ 150 ml of water 20 ~ 30 minutes before eating, which will not hurt the stomach too much, but also achieve the effect of making the stomach feel full.

5. Hydrate before and after exercise: You can drink 100 ~ 150ml of water 30 minutes before exercise. If the exercise time exceeds one hour, it is necessary to supplement 100 ~ 120ml of water in the middle. In addition, after exercise, the lost water should be replenished according to the weight difference before and after exercise 150%.

First of all, eat less or no sugary food before the game (today to three days before the game), and start eating more Gaotang food three days before the game. On the day of the game, eat 80% full and digest well. You can drink 200ML of 40% glucose water 30-40 minutes before the competition. Besides, take three tablets of vitamin C instead of chocolate.

2. Carefully prepare for practice. Track and field sports can easily cause injuries to muscles, joints and ligaments, especially lower limbs. The only way to prevent it is to prepare before the game. The more prepared you are, the less likely you are to get hurt. On the basis of jogging, you can exercise the muscles of shoulder joint, elbow joint, back and waist, legs, knees and ankles, strengthen the strength of muscle ligaments, improve the sensitivity and coordination of the body, thus preventing injuries and improving sports performance.

4. Before sports or competitions, students should pay attention to keep good sleep and body reserves, control too much diet and water before competitions, and don't drink alcohol.

5. After exercise or competition, do a good job in relaxation activities and restore physical strength and muscle strength as soon as possible. Its method is to shake and pat all parts of the body and massage with each other.

6。 Don't take off your coat before you have a fever, and put on your coat immediately after the long-distance running to prevent you from catching a cold. Long-distance running shoes and socks should be soft, feet,