You need to replenish a lot of water during exercise, so it is very important to have a sports drink that suits you. Next, I'll teach you.

Materials for self-made sports drinks;

Pure water 1000ml, salt 3g, compound glucose containing zinc and calcium ***2 tablespoons * * 30ml * *, honey 1 tablespoon g * * 15ml * * *, lemon juice 2 teaspoons * * 10.

Steps to make sports drinks by yourself:

Add all the materials into pure water and stir well.

You can adjust it according to your own taste, but be careful not to be too salty or too sweet.

Honey: In addition to containing 20% water, it mainly contains carbohydrate * * * including 42% glucose, 35% fructose, 2% sucrose * * *, 12 mineral, 10 vitamin, 16 acid and other nutrients, which helps to improve the taste and conforms to various sugar sources.

Salt: supplement electrolyte sodium * * * sodium * * *, chlorine * * * chlorine * * to adjust osmotic pressure.

Glucose: Edible and can be purchased in the supermarket. Used to increase cho and improve glycemic index. Adjusting osmotic pressure is beneficial to absorption.

Lemon juice: used to adjust taste and increase vitamins, or orange juice can be used instead.

How to replenish water before, during and after exercise;

Correctly hydrating after exercise can not only replenish the water lost by the body, but also promote metabolism. Here is how to replenish water before, during and after exercise for your reference:

Before exercise

300-500c cold water can be added half an hour before exercise to prepare the water needed for exercise, so as to avoid water shortage during exercise and prolong exercise time.

In operation

* * * 1 * * can be supplemented with 100-200c.c cold water every ten minutes.

* * * 2 * * People often have the phenomenon of "delaying thirst", reminding you not to wait until you are thirsty to drink water! If you wait until you are thirsty to drink water, it means that there is water loss in your body.

After exercise

* * *1* * After exercise, you should continue to drink 100-200c.c every 15 minutes until the urine turns from yellow to white and transparent.

***2*** Water loss * * * When the whole body sweats more than two kilograms, salt water should be added, but the concentration should not be too high. The salt content should not exceed 3g per 1000c. If the salt content is too high, dehydration will be accelerated, and the body temperature will be * * * higher than the normal body temperature, leading to premature fatigue or prolonged fatigue time.

***3*** The sugar content per 1000c.c water shall not exceed 25g. If the concentration is too high, insulin will be secreted, but the blood sugar will be reduced.

***4*** Drink cold water after sweating.

In order to make water easily absorbed by the human body after sweating a lot, drinking cold water at 8- 12 degrees Celsius is most easily absorbed by the stomach.