Not so good. There are three stages to replenish water: before exercise, during exercise and after exercise. Before exercise, add about 500cc of water, intermittently add 10 ~ 150 cc of water during exercise, and try to add water after exercise. Because it takes 20 to 30 minutes for water to enter the gastrointestinal tract and then be absorbed by the human body, drinking a lot of water at a time will concentrate the drinking water in the stomach, but it can't really achieve the purpose of replenishing water. Principle of hydration: 1, don't wait until you are thirsty. Thirst means that human cells are dehydrated to a certain extent, and the brain center sends a signal to replenish water. Drinking water regularly can keep the balance in the body and help maintain the physiological function and metabolism of the body. 2. Don't use drinks instead of drinking water. Most drinks contain a certain amount of sugar and electrolyte, which will not leave the stomach as quickly as boiled water. Long-term drinking will cause bad stimulation to the stomach and intestines, and at the same time, it will increase the burden of kidney filtration and affect its function. 3\ If you don't drink too cold water, it's bad for your stomach. It is recommended to drink at room temperature, or slightly below room temperature. Sports drinks are prepared according to the characteristics of physical consumption during exercise, which can supplement nutrients lost during exercise, maintain and improve exercise ability and accelerate the elimination of fatigue after exercise. Therefore, it should have the following basic characteristics: a certain sugar content: muscle sugar is consumed in large quantities due to exercise, and muscle increases its intake of blood sugar, thus reducing blood sugar. On the other hand, because more than 90% of the brain's energy supply comes from blood sugar, the decrease of blood sugar will weaken the brain's ability to regulate exercise and cause fatigue. Proper amount of electrolytes: Exercise leads to sweating, resulting in a large loss of electrolytes such as potassium and sodium, leading to physical weakness and even cramps, leading to a decline in exercise ability. The sodium and potassium in the beverage are not only used to supplement the sodium and potassium lost in sweat, but also help the water to stay in the blood vessels, so that the body can get more water. If the electrolyte content in the beverage is too low, it cannot be supplemented; If it is too high, it will increase the osmotic pressure of the beverage, causing gastrointestinal discomfort, so that the water in the beverage can not be absorbed by the body as soon as possible. No carbonated gas, no caffeine, no alcohol: carbonated gas can cause flatulence and discomfort; Caffeine has a certain diuretic effect, which will aggravate the loss of water, and exercise itself will lose a lot of water and electrolytes; In addition, caffeine and alcohol can also stimulate the central nervous system, which is not conducive to recovery after exercise. Drink less sports drinks unless you are too tired. Because of the content of potassium and sodium, irritating drinks such as tea and coffee should be avoided after exercise. Although distilled water is clean, it has no minerals. If you sweat too much, you can add a little salt, which is good for metabolism. Carbonated drinks, such as soda and cola, are actually not suitable for drinking. It is best not to drink ice water, so as not to hurt the lungs and trachea, and it is not suitable for warm internal organs such as esophagus and stomach.