Replenish water before exercise: The advice of American Sports Medicine Association (ACSM) is to drink at least 300-500ml of water within 4 hours before exercise. The capacity of mineral water on the market is generally 500-550 ml, so at least half a bottle of mineral water should be replenished 4 hours before exercise.

Hydrate during exercise: When the exercise is less than 1 hour, it is recommended to replenish 15-20 minutes with/0/00-200 ml of water and about half a bottle of mineral water; Exercise 1 hour or more, every 15-20 minutes, it is recommended to supplement 100-200 ml sports drinks. Take 500 ml of Baokuangli as an example, and add half a bottle every 15-20 minutes. It is better to make up for it many times!

Hydration after exercise: normal diet supplement, the suggestion of rapid recovery is to supplement 500-700 ml of water for every 500 g of weight loss (compared with before exercise).