Why do you need hydration?

Sweating during exercise will make your body lose a lot of water, but it is too late to drink water when you are thirsty. Hydrate before, during and after exercise.

You can drink boiled water for general exercise. Sports drinks are only suitable for drinking after strenuous exercise, such as marathon and playing basketball. Otherwise, insufficient intake and excessive drinking will easily lead to obesity.

Drink 100- 150ml before exercise.

-If you are outdoors, drinking water before exercise is extremely important to prevent heatstroke.

Drinking warm water in winter helps to keep warm.

Drink 50- 100ml during exercise.

-If you feel thirsty, take a sip or two of water, but don't drink too much.

-If you don't feel thirsty, it is also recommended to drink 50- 100 ml of water every 15-20 minutes.

-The times of hydration vary according to the duration, intensity and environment of exercise.

Drink 300-500ml of water after exercise.

-Never drink a lot of water at once! So as not to cause water poisoning and hyponatremia.

-Within two hours after exercise, you can drink 300-500 ml of water in batches to let your body absorb it gradually.