People should not drink carbonated drinks such as cola and sprite during exercise, because such drinks will aggravate the acidification of body fluids and the accumulation of lactic acid, making people feel tired more easily. When doing some continuous exercise (such as running), the carbonic acid gas contained in cola will also affect the breathing frequency. In addition, cola may also lead to calcium loss, especially during exercise. Instead of drinking coke for caffeine, drink coffee directly.

Before training, add 250-500ml water for about 15min-30min. In general, we exercise in the gym for about an hour and a half, and we need to replenish 150-300ml of water in stages during the exercise. We can drink water during each break between groups, and the water consumption should not exceed 100ml each time. Remember not to add too much water at a time during training, otherwise it will not be conducive to absorption, and it will also make the stomach swell and affect the digestive function. If your exercise lasts for 2-3 hours, you'd better replenish sugar in time to avoid hypoglycemia, so choose some sweet drinks, such as fruit juice mixed with water or sports drinks supplemented with sugar. If you exercise for more than three hours, you need to take in about 500 ml of water in stages during the exercise and prepare some fruits. After the exercise, according to the length of your exercise, add 250-500 ml of water. It is best to choose mineral water rich in calcium and magnesium before and after exercise to supplement the body's demand for mineral salts, because muscle exercise will increase the demand for mineral salts, and the evaporation of sweat will also take away some mineral salts in the body. The correct way to replenish water is to drink warm water several times. Even in summer, the water temperature should be between 5- 10 degrees Celsius. You can't drink ice water because it may cause digestive system problems.