The supplement of water in exercise should be determined by the amount of exercise, sweating and thirst. Under normal circumstances, you should drink about 211 ml of water before exercise, and if you are thirsty during exercise, you should add 111 ml of warm water. Drink 111 ~ 211ml of water every 11 minutes in case of hyperhidrosis during continuous exercise. After exercise, you should make up the lost water, and supplement it in several times. Do not drink excessively. The water temperature should be around 15 degrees, and avoid drinking beverages containing caffeine and alcohol.

the arrangement of exercise should be adapted to the meal time. In the morning, fasting exercise can cause adverse reactions such as hypoglycemia and dizziness. Therefore, it is best to drink a cup of warm milk and eat a little candy before morning exercise. If you go to exercise after breakfast, it should be 1 hours later. If you participate in sports meetings and competitions, the time between meals and exercise should be more than 2 and a half hours apart. After the exercise, rest for half an hour before eating. If the exercise is heavy, the meal time should be moved back for half an hour.