When the exercise time is less than 1 hour, it is not allowed to supplement food halfway, but enough water must be added. It is recommended to drink150 ~ 300ml of water every15min.

Exercise time 1 ~ 3 hours, belonging to moderate exercise. Drink 500 ml of water when swimming. It is recommended to replenish sugar to the body in time to avoid hypoglycemia. Sugary drinks, such as sports drinks, can be supplemented. Or drink white water, but prepare foods that can quickly absorb sugar, such as biscuits, dried fruits, cereal bars, jelly and so on.

In addition, a lot of sweating causes the loss of trace elements such as sodium, potassium and calcium and water-soluble vitamins. Simply supplementing white water will cause blood dilution, make the body lose more minerals, and easily cause cramps. You can choose functional drinks according to your own situation.

Don't limit drinking water after exercise.

Swimming is a sport that consumes a lot of energy, because all parts of the body are rubbing against water during exercise.

It is a good choice to choose some digestible foods after swimming, such as some vegetables and rice. But most people feel very hungry after swimming, so some people eat a lot because they are very hungry, which is wrong. Swimming consumes a lot of calories and helps to lose weight. However, if you eat too much at once, you will lose more than you gain, which will easily lead to too much energy in your body, but it will make you fatter, so