Selecting the ideal drink for workouts significantly impacts performance and recovery. Proper hydration involves more than water. It's essential for fueling energy and endurance.
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Here are some tips for what to drink during a workout:
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Stick to Water for Light Workouts
For exercises under 60 minutes, water is often all you need. It keeps you hydrated without adding extra calories or sugars.
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Choose Electrolyte Drinks for Longer Sessions
If you’re exercising for over an hour, opt for drinks with electrolytes. They help replenish sodium, potassium, and magnesium lost through sweat.
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Sip Coconut Water for a Natural Boost
Coconut water is a natural alternative packed with potassium and a small amount of natural sugars. It’s perfect for moderate workouts.
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Opt for a Low-Sugar Sports Drink
Commercial sports drinks can be helpful, but pick low-sugar versions to avoid unnecessary calorie intake while still getting a carbohydrate and electrolyte boost.
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Add BCAAs for Muscle Recovery
During heavy strength training, sipping on branched-chain amino acids (BCAAs) mixed in water can aid muscle recovery and reduce soreness.
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Infuse Water with Fruits
If plain water bores you, add slices of lemon, cucumber, or berries. It gives a refreshing taste and a slight vitamin boost without artificial additives.