About 60% of your body is made up of water. And when you work, you can lose quite a bit.
Drinking water helps joints and body tissues function, regulates body temperature, and transports nutrients. But according to Nancy Clark, RD, a sports nutritionist and author of Nancy Clark’s Sports Nutrition Guide, some of us don’t drink enough water.
Here’s what you should know before choosing the perfect drink to keep you hydrated during your next workout.
Choose the right drink
It’s true sometimes the simplest solution is the best, and that’s when choosing a workout drink.
“If you’re an average person, drinking water after a workout is fine,” says Clark.
But if your workout is more intense and you’re spending more than three hours at a time, Clark recommends chocolate milk.
“[Chocolate milk] has sodium and calcium, which we lose when we sweat. It also has carbohydrates that provide fuel and energy, and protein to help repair any damage.”
If milk or water isn’t your thing, sports drinks, coconut water, or other drinks are fine. Don’t worry too much about electrolytes. Clark said that sweat can provide food for those lost.
Use according to quantity
That’s not the amount of water you should be drinking during exercise, says Clark, who advises you to “drink for thirst.”
But there are ways to calculate your sweat rate, which involves weighing yourself before and after you run and doing a few calculations. If you sweat a quart in an hour, you should drink about eight ounces of water every 15 minutes, Clark said.
If you want to skip the math and work up a sweat, a good rule of thumb is four to eight ounces every 15 to 20 minutes during your workout.
Anti-Doping Agency. Fluids and hydration.
Do not drink excessively
Drinking too much fluid is possible, although it is uncommon. This is a risk during marathons and triathlons.
Athletes who drink plenty of fluids (even sports drinks) but don’t get enough sodium can develop a potentially life-threatening condition called hyponatremia.
Symptoms of hyponatremia include:
- Nausea or vomiting
- Headache, confusion or fatigue
- low blood pressure
- Loss of energy
- Muscle weakness, twitching, or cramps
- Seizures or coma
- Restlessness or moodiness
But really, overhydration is “rare,” according to Clark, who notes that most people don’t drink enough fluids while working out.
Protein and carbohydrates
While exercise is good for you, it’s common to experience minor cell or tissue damage after a workout.4 Protein can help repair any damage, so Clark recommends rehydrating with a protein-rich drink after an incredibly intense workout.
But it’s not just about protein, Clark says. Because you expend so much energy when you exercise, “you want about three times as much carbohydrates as protein,” Clark recommends flavored milk as a fluid replacement.
Be aware of the risk of dehydration
Not drinking enough water can cause many problems. Perhaps the most common one is fatigue.
If you don’t drink enough water, “your blood thickens from low water content and your heart has to work harder, which means you get tired,” Clark noted. “A dehydrated person will be exhausted.”
Drink before and during exercise
Clark even recommends drinking fluids before you start exercising, especially if you’re doing something that requires a lot of stamina.
“You should start drinking about an hour and a half to two hours before running a marathon,” Clark said.
Also, it’s also a good idea to drink fluids during a workout.
“We don’t drink enough during exercise, and it leaves you in a hole when you’re done, and then you have to rehydrate,” Clark said. “You’d better not put yourself in that hole first.”
While carrying water with you on a run can be cumbersome, it’s worth it, according to Clark.
A quick review
Exercise has many benefits for our body but loss of hydration is a side effect. Staying hydrated is essential at all times, especially during exercise.
The key to preventing dehydration is proper fluid repletion. Tips on how much, when, and what fluids to bring will help you feel your best while exercising.
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