There is too much aerobic exercise, so we should increase anaerobic exercise or intermittent exercise, and pay attention to exercise even if we replenish water.

The general principles of sports water supplement are "preventive supplement" and "small amount and multiple times".

When exercising, you should follow the principle of preventive hydration and a small number of times.

2 hours before exercise, add 250-500ml of water, 15-20mm before exercise.

Then replenish 120-240ml of water every 15-20min. Do not exceed 800 ml per hour.

During exercise, if the time exceeds 1 hour, drink some light salt, add 0.11-0.15g salt to each liter of water, and control the water temperature at 15-22 degrees Celsius.

Drinking sports drinks containing appropriate amount of sugar after exercise can help the electrolyte to be fully absorbed by cells and quickly recover physical strength in the shortest time.

After exercise, a small amount of water should be replenished many times, and sugar should be supplemented immediately after exercise. 2 hours after exercise is the best time to resume exercise and consume sugar. Don't wait until you get home to eat. Or you can add some sugar to the boiling water at the ratio of 1: 15. "Adding sugar to water is to maintain a certain blood sugar concentration, delay the occurrence of fatigue, and thus ensure the health of bodybuilders.