During exercise, we need to consume enough fluids to avoid dehydration. Choosing the right beverage is essential to replenish lost fluids and electrolytes.
Drinking enough water plays an important role in maintaining health - Photo: Freepic.Diller
Milk can provide protein to the body, making it a suitable recovery drink after a workout.
Your body is made up of more than 60% water. You can lose a lot of water when you exercise. Drinking water helps your joints and body tissues function, regulates your body temperature, and transports nutrients.
Choose the right drink
"If you're a normal person, drinking water after a workout is fine," Nancy Clark, a sports nutritionist, told Health magazine.
Chocolate milk can be an option if you are working out intensely and spending more than 3 hours at a time. Chocolate milk can provide an energy boost.
Coconut water or other drinks are fine if you don't like milk or water. You can also replenish electrolytes or minerals that help balance your body's water and blood pH (acidity) through food, such as avocados, bananas, orange juice, and tofu.
What amount of water is best for exercisers?
There's no set amount of water you should drink while exercising. Clark says you should drink when you feel thirsty.
You can calculate your sweat rate by weighing yourself before and after exercise. If you lose about a litre of sweat per hour, drink about 8 ounces of water every 15 minutes.
If you don't want to do the math, a general rule of thumb is to drink 4-8 ounces of water every 15-20 minutes during your workout, especially if you're sweating a lot.
But experts say not to drink too much. The risks are higher in marathons and triathlons. Athletes who consume too much water (including sports drinks) without replenishing enough sodium can develop hyponatremia, a life-threatening condition.
Symptoms of hyponatremia include:
Excitement
Tired
Headache
Low blood pressure
Muscle cramps, twitching, or weakness
Nausea or vomiting
Convulsions or coma
Each person needs to drink enough 1.5-2 liters of water/day - Illustration photo
Drink before, during or after workout?
It's a good idea to drink water before you start exercising, especially if you're doing an endurance-intensive workout. "You should start drinking water about 1.5 to 2 hours before you run a marathon," says Clark.
Drinking water during exercise is also important. “We often don’t drink enough water during exercise, which leaves us dehydrated at the end of the workout and then we need to rehydrate,” says Clark. “It’s better to not get into that situation in the first place.”
Supplement protein and carbohydrates
Exercise is great for your health, but it can cause minor damage to cells or tissues. Protein helps repair this damage, so rehydrate with a protein-rich drink after an intense workout.
When you exercise, you burn a lot of energy, so “you need about three times as much carbohydrate as protein,” says Clark. Try drinking flavored milk to replace fluids and provide the energy you need.
Recognize the risk of dehydration
Not drinking enough water can cause many complications, the most common of which is fatigue. When the body is dehydrated, the blood becomes thicker, the heart has to work harder, making you feel exhausted.
Other risks of dehydration include:
Faint
No peeing
Shock
Rapid heart rate
rapid breathing
Exercise has many benefits, but dehydration is one of the things to keep in mind when working out. It's important to stay hydrated, especially when you're exercising.
Proper fluid intake is key to preventing dehydration. Tips on how much to drink, when to drink, and what types of drinks to choose will help you stay at your best during your workout.
Source: https://tuoitre.vn/do-uong-nao-phu-hop-nhat-voi-nguoi-tap-luyen-va-choi-the-thao-20250203100819366.htm
Comment (0)