Whether you are engaging in an outdoor or indoor workout session, you’ll definitely need something to rehydrate yourself. After all, dehydration during and after exercise can lead to the likes of muscle cramps, muscle soreness and fatigue. Which is why it’s important to stay hydrated at all costs! Here are the 8 Best Drinks To Rehydrate After A Workout.
1) Coconut Water
One word: electrolytes. Besides, we need to replenish our bodies’ lost electrolytes through sweat. And if we are running low on electrolytes, common symptoms such as fatigue, nausea and muscle cramps may likely occur. That’s what makes coconut water a perfect pick-me-up drink after an intense workout. These green hard-shelled oval nuts also contain an excellent source of potassium, which is particularly essential for promoting post-workout muscle recovery. Make sure you opt for natural fresh coconuts where you can drink its liquid straight from the fruit itself.
2) Sports Drinks
You can find easily find these post-workout recovery beverages anywhere. Sports drinks usually come in can or bottle form. They basically help to replenish your lost fluids and electrolytes in the body. The biggest drawback? Sports drinks are usually carbonated with lots of sugar and high in calories.
3) Chocolate Milk
Carbohydrates and protein. Chocolate milk has plenty of those, and they are good for speeding up post-workout muscle recovery. Not to mention it helps to rehydrate and replenish your body’s lost fluids since chocolate milk contains high water content. Experts recommend that it’s best to drink chocolate after 30 to 60 minutes of the post-workout period. The reason? According to an article from Shape, this is “when muscle glycogen (energy) stores are at their lowest”.
4) Tart Cherry Juice
This may come as an unpopular choice as a post-recovery workout drink. Besides, tart cherry juice is an acquired taste and doesn’t come cheap as well. But this juice helps to reduce inflammation and joint pain while promoting muscle recovery after training or workout. If you decide to go for tart cherry juice, skip the cherry-flavoured varieties and make sure it uses real cherries. And if possible, opt for the unsweetened tart cherry juice and stick to one serving around 295 ml per glass.
5) Watermelon Juice
A glass of watermelon juice after a workout? Why not? It has high water content (92%!), which makes it an ideal hydrating beverage for replacing your lost fluids. And that’s not all, as watermelon juice contains other nutrients such as potassium and L-citrulline. The former, of course, is beneficial for repairing tired muscles while the latter helps to relieve muscle soreness and increases energy. Other than drinking watermelon juice, you can also reap the same benefits by eating the fruit itself.
6) Orange Juice
Apparently, this vitamin C powerhouse contains natural sugar and high water content to refuel your body after a workout. Orange juice is also packed with nutrients such as calcium and potassium — both of which are important for your post-workout recovery. If you do pick orange juice, it’s best to go for the freshly-squeezed varieties and definitely not the flavoured or even the concentrated kind.
7) Protein Shake
Damaged muscles are typically associated with intense workouts. Which brings us the benefits of having a glass of protein shake. Not only does it help to repair muscles but also build them at the same time. You can either opt for whey protein or casein protein, both of which are typically available in powder form. Blend them together with other ingredients such as peanut butter, chocolate and banana.
Here’s the most common drink that never grows old: plain water. This clear liquid helps to keep you hydrated while regulating your body temperature. According to Livestrong.com, you should aim to drink before, during and after a workout. Aim for at least half a litre of water around 2 to 3 hours before beginning your exercise. Then, followed by a minimum of 200 ml of water every 10 to 20 minutes during the workout and finally, 230 ml of water within half an hour after you complete your workout session.