Supplementing 500 ml of liquid 2 hours before exercise can increase the reserves of muscle glycogen and liver glycogen in the body. Drinking more than a few times during exercise can prevent stomach discomfort, and supplementing 15~20 minutes with 125~250 ml of liquid can prolong exercise time and delay fatigue. Replenishing the fluid lost after exercise can accelerate the recovery of water, sugar, inorganic salts and trace elements lost in the body, promote the rapid recovery of muscle glycogen and achieve the effect of eliminating fatigue. The method is to add 1000 ml of liquid for every reduction of 1000 g body weight. Choosing sports drinks in fitness exercise can quickly replenish the liquid, energy and electrolyte lost due to sweating, and can effectively maintain or even further improve the state of the human body during or after exercise.