Hydration and Exercise: What To Drink During a Workout

2. Sports Drinks: Electrolyte Boost

Sports drinks are specially formulated to replenish fluids, electrolytes, and energy during prolonged or intense exercise. They can help maintain performance, prevent dehydration, and avoid cramps in certain conditions.

When to Drink Sports Drinks

• Best for:
  • Workouts lasting over 60 minutes.
  • High-intensity exercise (e.g., running, cycling, or team sports).
  • Hot, humid, or high-altitude conditions where sweating is excessive.
• Examples include:
  • Marathon training.
  • Intense gym sessions.
  • Outdoor sports like soccer or tennis.

Benefits of Sports Drinks

1. Electrolyte Replacement: Replaces sodium, potassium, magnesium, and calcium lost in sweat to prevent muscle cramps and dehydration.
2. Energy Boost: Provides carbohydrates (sugars) for sustained energy during prolonged activity.
3. Improved Hydration: Encourages faster fluid absorption due to the balance of sugar and salt.

How to Use Sports Drinks

• During Exercise: Sip 4-8 oz (120-240 ml) every 15-20 minutes during extended or high-intensity sessions.
• After Exercise: Use sports drinks to rehydrate and replenish glycogen stores if you’ve exercised intensely.

What to Look for in a Sports Drink

• Carbohydrate Content: 4-8% (about 4-8 grams per 100 ml) is ideal for energy without causing stomach discomfort.
• Electrolytes: Sodium (200-500 mg per serving) is the most important, along with potassium.
• Low Additives: Avoid drinks with excessive artificial colors, flavors, or sweeteners.

3. Coconut Water: Natural Hydration

Coconut water is a natural and refreshing alternative for staying hydrated during workouts. It’s rich in electrolytes and has a light, slightly sweet taste that many people enjoy.

When to Drink Coconut Water

• Best for:
  • Light to moderate exercise lasting less than 60 minutes.
  • Recovery after workouts in warm conditions.
• Examples:
  • Yoga or Pilates.
  • Casual walks or short jogs.
  • Low-intensity cycling or swimming.

Benefits of Coconut Water

1. Natural Electrolytes: Contains potassium, sodium, and magnesium to replenish what’s lost through sweat.
2. Low Calorie and Low Sugar: Provides hydration with fewer calories than many sports drinks, especially unsweetened varieties.
3. Easily Digestible: Gentle on the stomach and naturally hydrating.

How Much to Drink

• During Exercise: Sip 4-8 oz (120-240 ml) every 20-30 minutes for light to moderate activity.
• After Exercise: Rehydrate with 8-12 oz (240-350 ml) to restore electrolyte balance.

What to Look for in Coconut Water

• Unsweetened: Choose varieties without added sugar to keep it healthy and natural.
• Pure and Natural: Avoid products with artificial flavors or preservatives.
• Sodium Content: Check for at least 100 mg of sodium per serving if used for post-workout hydration, as some brands may lack sufficient levels.

4. Protein-Enriched Beverages

Protein-enriched beverages are an excellent choice for supporting muscle recovery and repair, especially after strength training or long, intense workouts. These drinks combine hydration with the benefits of protein for optimal post-exercise nutrition.

When to Drink Protein-Enriched Beverages

• Best for:
  • Strength training or resistance workouts (e.g., weightlifting, CrossFit).
  • High-intensity endurance activities (e.g., long-distance running or cycling).
  • Recovery after prolonged exercise or during muscle-building phases.
• Examples:
  • After lifting heavy weights.
  • Post-HIIT or intense circuit training.
  • Following a multi-hour endurance event.

Benefits of Protein-Enriched Beverages

1. Muscle Recovery: Provides amino acids needed for muscle repair and growth.
2. Hydration Support: Helps replenish fluids while delivering protein.
3. Convenience: A quick and easy option when solid meals aren’t immediately available.

How Much to Consume

• During Exercise: Typically unnecessary unless the workout is extremely long (e.g., over 2 hours). Instead, focus on hydration with water or sports drinks.
• After Exercise: Consume 15-30 grams of protein within 30-60 minutes post-workout to maximize recovery benefits.

What to Look for in a Protein Drink

• Protein Source: Options include whey, casein, plant-based (pea, soy, etc.), or blended proteins.
• Low Sugar: Avoid added sugars; opt for naturally sweetened or unsweetened varieties.
• Balanced Nutrients: Look for beverages with a balance of protein, carbs (for glycogen replenishment), and minimal fats.

DIY Protein Drink

• Blend water or milk with:
  • 1 scoop of protein powder.
  • A banana or berries for natural sweetness.
  • A tablespoon of peanut butter (optional, for added calories and fats).

5. Homemade Hydration Solutions

Homemade hydration solutions are a cost-effective, customizable, and natural way to replenish fluids and electrolytes lost during exercise. They allow you to control the ingredients, ensuring a balance of hydration, energy, and electrolytes tailored to your needs.

When to Use Homemade Hydration Solutions

• Best for:
  • Light to moderate workouts.
  • Prolonged or high-intensity exercise in hot and humid conditions.
  • A natural, low-cost alternative to commercial sports drinks.
• Examples:
  • Long-distance running or cycling.
  • Outdoor sports in warm weather.
  • Casual fitness activities requiring mild electrolyte replenishment.

Benefits of Homemade Solutions

1. Customizable: Adjust the levels of electrolytes and sugar to suit your needs.
2. Cost-Effective: Saves money compared to store-bought sports drinks.
3. Natural Ingredients: No artificial flavors, colors, or preservatives.

Basic Homemade Hydration Recipe

Ingredients:

• 4 cups (1 liter) of water.
• 1/4 tsp salt (provides sodium and chloride).
• 2 tbsp sugar or honey (for energy and flavor).
• 1/4 cup orange juice, lemon juice, or lime juice (natural flavor and potassium).

Instructions:

1. Mix all ingredients in a large bottle or pitcher.
2. Stir until the sugar and salt are fully dissolved.
3. Chill in the fridge or add ice before your workout.

Variations to Try

1. Coconut Water Base:
   • Replace water with coconut water for natural potassium.
   • Add a pinch of salt for sodium balance.
2. Herbal Tea Infusion:
   • Brew mild herbal tea (e.g., chamomile or green tea) as the base.
   • Add honey and a squeeze of citrus for flavor.
3. Berry Electrolyte Drink:
   • Blend fresh or frozen berries with water.
   • Strain the mixture and add salt and honey for a fruity twist.

6. Avoid These During Workouts

Not all beverages are suitable for consumption during exercise. Some drinks can hinder performance, cause discomfort, or lead to dehydration. Here’s a guide to what you should avoid drinking while working out:

1. Caffeinated Beverages

• Examples: Coffee, energy drinks, highly caffeinated teas.
• Why Avoid:
  • Can act as a diuretic, leading to dehydration.
  • May cause jitters, increased heart rate, or upset stomach during intense activity.
• Exception: Small amounts of caffeine (like in some pre-workout supplements) may enhance performance, but consume with water to stay hydrated.

2. Sugary Drinks

• Examples: Regular sodas, fruit punches, sweetened iced teas.
• Why Avoid:
  • High sugar content can cause a rapid spike and crash in energy levels.
  • May lead to gastrointestinal discomfort during physical activity.

3. Alcohol

• Examples: Beer, wine, spirits.
• Why Avoid:
  • Alcohol is dehydrating and can impair coordination and decision-making.
  • Increases the risk of injury or overheating during exercise.

4. Carbonated Drinks

• Examples: Soda, sparkling water, fizzy energy drinks.
• Why Avoid:
  • Can cause bloating and discomfort due to gas buildup.
  • Doesn’t effectively replace electrolytes or provide energy.

5. Milk-Based Drinks

• Examples: Milkshakes, whole milk, creamy smoothies.
• Why Avoid:
  • Heavy and slow to digest, which may cause cramping or nausea.
  • Best saved for post-workout recovery.

6. Undiluted Fruit Juices

• Examples: Orange juice, apple juice, cranberry juice.
• Why Avoid:
  • High natural sugar content can lead to a sugar crash.
  • Acidic juices may cause stomach upset, especially during intense exercise.
  • Dilute juices with water if you prefer a flavored drink.