Drinking enough water is essential to support optimal body function during exercise. Water is essential to regulate body temperature, delivering nutrients and oxygen to muscles, and removing waste products.

Plus, drinking enough water can boost your performance, help you avoid dehydration, and help you recover after exercise.

Hydration before exercise:

Drink water in advance: 1-2 hours before exercise, drink enough water in advance to fully replenish the body's water and electrolytes, which helps to improve exercise performance and reduce fatigue after exercise.

Avoid excessive drinking: Do not drink a lot of water in a short time. Excessive drinking will increase the burden on the kidneys and cause the body's water to fail to metabolize normally.

Drink water that contains electrolytes: Drinking water that contains electrolytes can better meet your body's pre-workout needs and keep you hydrated.

Post-workout hydration:

Drink water in time: After exercising, drink enough water in time to replenish the water and electrolytes lost by the body due to exercise, and help restore body functions.

Replenish electrolytes: Hydration after exercise should pay attention to electrolyte replenishment, because the human body will lose a large number of electrolytes during exercise, such as sodium, potassium, magnesium, etc. These substances are very important in restoring body functions.

Pay attention to the drinking temperature: drinking water after exercise should be warm water, overheated or too cold water will affect the body's absorption and metabolism. Moderately warm water can be absorbed by the body more quickly and restore bodily functions.

In general, the correct way to replenish water before and after exercise is to drink plenty of water and pay attention to supplementing electrolytes, and should drink gradually to avoid excessive drinking, so as not to burden the body.

The amount of water that different people replenish after exercise will vary due to factors such as physical condition, exercise intensity, and ambient temperature. Here are some rough guideline amounts:

Physical condition: If you are a healthy adult without kidney or heart disease, you usually need to drink 1.5 to 2 liters of water per day. If you sweat more or exercise more intensely after exercise, you should increase your water intake appropriately.

Exercise intensity: The greater the exercise intensity, the more water your body consumes. So if you're exercising at a high intensity, you should be properly hydrated before, during, and after your workout. In general, you should drink at least an amount of water after exercising equal to the body weight you lost.

Ambient temperature: Exercising in an environment with high temperature and high humidity will make the body more prone to dehydration. So, in this case, you need to increase your hydration.

Hydrating after exercise has many benefits, including the following:

Keep your body hydrated: Exercise depletes your body of water, especially if you sweat profusely. Proper hydration can help restore water in the body, maintain water balance, and avoid dehydration.

Improves Athletic Performance: Dehydration affects the body's metabolic and cardiovascular functions, which can affect athletic performance. Hydration can improve the body's metabolic rate and cardiovascular function, helping the body better adapt to exercise.

Promotes physical recovery: Hydration can help restore damaged muscle tissue after exercise, reducing pain and fatigue. It also helps the body remove metabolic waste and toxins, promoting physical recovery.

Improves skin and digestive system: Proper hydration can help improve skin and digestive health. Moisture can make the skin more moist and elastic, and help the digestive system to better absorb and digest food.

Post-workout hydration has many benefits for your health and performance. Therefore, if you are a person who likes sports, be sure to replenish enough water in time after exercise.