Best Workout Drinks that will Keep you Hydrated and Energized
According to research, the human brain is over 70 per cent water, while the human skin is over 60 per cent water. Additionally, the human lungs are comprised of over 80 per cent water, the human muscles and kidneys are over 75 per cent water. Even the human bone has more than 30 per cent water. The body needs plenty of water to carry out many important functions. Today, we are going to learn about the same and how you can aid to that with the help of various workout drinks.
Why do we Need to Hydrate our Bodies?
The human body needs water to balance the internal temperature, producing saliva, lubricating joints, keeping cells alive, flushing out waste and toxins, etc. An average human being cannot survive more than 3 days without water. Water is of major importance to all living beings. After all, the human body consists of more than 60 per cent water.
Why do we Need to Hydrate our Bodies?
Every day, an average human being must consume a certain amount of water to survive. As aforesaid, an average human being can only survive 72 hours without water. However, this minimum level of water consumption varies according to age, gender, climate, activity levels, season, temperature, etc.
An adult male needs about 3 liters of water per day while an adult female needs about 2.5 liters per day. All of the water that a person need does not have to come from health drinks and plain water as some of this water is contained in the food we eat. However, people who workout need much more water than sedentary individuals.
Best Workout Drinks for Your Body
Here is a list of the best workout drinks for health, wellbeing, and fitness. Reach out for these 7 drinks after your workout and your fit and healthy body will thank you for it.
1. Case for Chocolate Carbs
Hard workouts use glycogen stores in our bodies. According to nutritional research, chocolate milk has double the carbohydrates compared to its plain counterpart and is a great choice for replenishing the body’s glycogen stores. It is the perfect choice for a post-workout recovery drink.
Consuming carbs after exercise not only replenishes the muscles by replacing the glycogen stores but it also has a protein-sparing effect. This protein-sparing effect is mentioned in Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding. It is best to pair carbs with protein for the best post-workout drink. Chocolate milk is a smart choice for its high water content minerals such as potassium, calcium, and magnesium.
Chocolate milk is particularly helpful for endurance athletes. Research conducted in the year 2010 demonstrated clearly that chocolate milk improved recovery and performance in cyclists more than isocaloric carbohydrate drinks. Another 2011 study showed that chocolate milk consumers combated exercise-induced dehydration more effectively than those who drank water.
2. GreenTea for Antioxidants
Research has shown that drinking green tea enhances fat oxidation. It has also been observed that green tea has a calming effect on the nerves which are excited after a workout. Green tea is also rich in antioxidants.
Antioxidants help scavenge the free radicals which are produced by the human body. The relaxing cup of tea has more benefits than you may have perceived. The high levels of antioxidants in green tea also help reduce muscle soreness.
Research conducted on male athletes discovered deeper benefits of drinking tea after intense sprints. Their bloodwork done on the athletes showed that they had higher antioxidant levels and lower cortisol levels after consuming tea rich in the antioxidant. The cortisol hormone is associated with muscle breakdown and reducing cortisol levels is an important aspect of recovery from workouts.
3. Sports Drinks to Replace Body Electrolytes
It is well known that electrolytes are important for making the body function optimally. The electrolytes in the sports drinks go a long way in keeping the body functioning optimally. The sports drinks are tasty and can be used for intra workout nutrition.
Bodybuilder Milos Sarcev is a strong proponent of intra workout replenishment. He is still in great shape despite being over fifty and he knows what he is talking about when it comes to training and nutrition. However, it is advisable that you take a look at the sugar, carb, and calorie content of your sports drink before making your choice.
4. Fresh Fruit Juice and Mocktails
If you are a person who has a special fondness for natural products, then fruit juice is the best option for you. Fruit juice contains more than 80 per cent water and that makes it a great hydrating option after a workout. If you use fruit juices for Intra workout replenishment, make sure that you add water as fruit juices like guava are thicker than sports drinks and might cause a feeling of heaviness when used as an intra-workout drink. However, you have to ensure that you are choosing 100 per cent fruit juice.
Keep in mind that juices may be packed with added sugar which not only adds calories but also inhibits hydration. You can also use your own kitchen’s freshly squeezed juices. Be mindful of the fact that freshly squeezed juices from your kitchen will spoil very quickly at room temperature. If you fancy yourself as a gourmet chef of sorts, you can also make a mocktail with your favorite juices.
5. Cherry Juice Solution for Your Tired Muscles
Research has shown that cherry juice is not only rich in antioxidants but is also great for reducing inflammation. It is a great choice for countering your DOMS (Delayed Onset Muscle Soreness). A study on athletes concluded that using cherry juice as a pre-workout and a post-workout drink enabled faster muscle recovery compared to a placebo.
The study also found that cherry juice not only increased antioxidants but also enhanced lipid peroxidation. Make sure that you reach out for the unsweetened version of cherry juice to get all the benefits without the additional calories.
6. Coconut Water as One of Your Best Workout Drinks
We all know the many benefits of coconut water, including its high level of antioxidants and nutrients. So, of course, it’s no shocker that it isone of the best post-workout beverage too. Like most popular workout drinks, coconut water contains high levels of electrolytes such as potassium and magnesium.
There are a lot of benefits that are not known about coconut water. A study found that coconut water was more beneficial than sports drinks for preventing muscle cramps due to its rich natural potassium and magnesium content. Coconut water also contains less sodium than regular sports drinks. Endurance athletes might consider adding a pinch of good high-quality salt to make up for the lack of sodium in coconut water.
The main reason for coconut water’s benefit in preventing muscle cramps is the naturally occurring potassium and magnesium. The potassium and magnesium content ratio has to be balanced to prevent cramps. In the case of coconut water, the potassium and magnesium ratio is balanced by mother nature.
It is common knowledge that there is no better nutritionist than mother nature herself. Natural drinks like fruit juices and coconut water tend to make the user a little heavy and bloated when used as an intro workout drink when compared to sports drinks. It is advisable to dilute it if you are using it for the first time as an intra workout drink.
7. Whey Protein Mixed with Fruit Juice and Water
You can also consider a whey protein drink mixed with fruit juice and water. However, you should note that protein has a slightly dehydrating effect. To counter it, you can add fruit juice and water. This will give you a great mix of fast-acting proteins, fast carbs, vitamins, and minerals. This intra workout drink will not only readily replenish your glycogen stores but will also prevent muscle breakdown. This is a fantastic choice for an intro workout drink.
No matter what drink you choose for a pre-workout, Intra workout or post-workout drinks, keep in mind that your body is over 60 per cent water. Ensure that you always stay hydrated. Make your choice of hydration a healthy one.