How to rehydrate correctly before and after exercise

　　Experts say that it is very important to replenish water before and after exercise and during exercise. Drinking the right amount will help maintain the balance of body fluids and ensure the health of bodybuilders. healthy and safety.

　　1. Drink electrolyte drinks after exercise, which are drinks containing minerals such as sodium, potassium, chlorine, magnesium, calcium, and phosphorus. Or you can add some sugar to boiled water at a ratio of 1:15 and drink it. Sugar is added to water to maintain a certain blood sugar concentration and delay the onset of fatigue, thereby ensuring the health of bodybuilders.

　　2. Drink about 500 ml of boiled water 2 hours before exercise. This is because replenishing water before exercise can improve the body's thermal regulation ability and reduce heat loss during exercise. heart rate . Replenishing water 2 hours in advance can give the kidneys sufficient time for metabolism, adjust the body fluid balance and osmotic pressure to the optimal state, and allow enough time for excess water to be excreted from the body.

　　3. During exercise, if it lasts more than 1 hour, you should drink some light salt water, add 0.11 to 0.15 grams of salt per liter of water, and control the water temperature at 15 to 22 degrees Celsius. You sweat a lot during exercise, and the sweat contains a lot of ions. Drinking plain water without any ions at this time will not have a supplementary effect. Light salt water can replenish lost ions in time and prevent discomfort reactions such as blood natriuresis. Even if you don't feel thirsty, it is best to drink one or two sips every 20 minutes of exercise to balance the loss of sweat in the body and avoid damage to the human body caused by dehydration.