What To Drink While Exercising
Many of us wonder what we should drink before, during, and after our workouts. Most of us know it’s important to stay hydrated, but few of us know how much and what you should drink while exercising.
Here are some general guidelines:
Before Workout-
a) Drink 17–20 ounces of water 2-3 hours before starting
b) Drink 8 ounces of water at least 20–30 minutes before you start your warm-up or exercise
During Workout-
a) Drink 7–10 ounces of water every 10-15 minutes during your workout
b) If you are planning to exercise for more than 90 minutes, drink 7-10 ounces of sports drinks, choose less than 8% carbohydrates, every 15–30 minutes
After Workout-
a) Drink 8 ounces of water no more than 30 minutes after you finish
b) Weigh yourself before and after exercise and compensate for fluid loss. Drink 20–24 ounces of water for every pound lost
Dehydration is usually caused by:
-Inadequate fluid intake
-Excessive sweating
-Inability to replace fluid loss during and after exercise
-Drinking only when thirsty
-Exercising in hot dry weather
The question is, is water adequate for good health during exercise?
Anywhere you look you can find numerous sports and energy drinks that promise to deliver what your body needs. But are they reliable? Should you just drink water? If you plan an average workout of 60 minutes you don’t need anything other than water, but if you exercise longer and its humid and hot outside, you probably need a good sports drink.
If you can’t handle much water, add lemon, lime, oranges, or a few mint leaves to your water to make it more delicious. The tasty water keeps you refreshed and keeps you going.
Kristine Clark, Ph., FACSM, director of sports nutrition for Penn State University Park says, “A sports drink can do many great things to increase energy levels without the complications of digesting and absorbing a meal.” A good sports drink provides 3 requirements for your body before, during, and after exercise: hydration, fuel, and minerals or electrolytes.
Avoid drinks high in sugar, they are not healthy and undo the good from exercise. Avoid fruit juices, high-octane sports drinks, and coffee drinks as they are usually high in calories. You can try coconut water, it is full of good things and naturally low in calories. Choose drinks with less than 50 calories per 16 ounces.
If you have white streaks on your skin or clothes post-workout it shows you have lost a lot of sodium through sweat. You can drink vegetable juice which is a great source of sodium.
To make it easier for you we found an amazing drink recipe that’s natural, healthy, and delicious. You will need:
1. 2 teaspoons sugar
2. 2 teaspoons honey
3. 1/3 teaspoon salt
4. 1 teaspoon lime juice
5. 24 ounces water
Mix all ingredients into a pitcher, stir and enjoy. Chill before drinking if desired.
