Anyone who has taken a long run in the punishing heat or completed a spinning class in a blazing hot gym knows that hydration is incredibly important. And while we all know that hydrating before a workout is essential, we can forget how important it is to rehydrate after a workout, too.
Luckily, there are a few fine beverage options that can effectively rehydrate your body after a successful workout.
1. Give coconut water a crack
Coconut water is a nice option because it has fifteen times more potassium than a sports drink (think Gatorade or Powerade.) Potassium helps your body rehydrate because it maintains fluid balance in the body, aids with smooth and skeletal muscle contraction, and can help prevent muscle cramps. A note: Coconut water has a lot of electrolytes, but it doesn’t have as much sodium as sports drinks.
2. Organic chocolate milk, or plain milk
Milk has carbohydrates, electrolytes, sodium, and potassium – all in higher quantities that are found in sports drinks. Milk also contains calcium and vitamin D, which are important for muscle recovery and strengthening bones.
3. A simple glass of water with some salt and lemon
Sometimes, nothing beats a few tall glasses of H2O. In a Runner’s World article, “Recover the Right Way,” Stacy Sims, a Stanford University exercise physiologist and nutrition scientist, said that anyone can rehydrate by sipping liquids for three hours after a long workout.
A simple solution of water, a pinch of salt and lemon can effectively rehydrate your body. The sodium helps your body properly absorb the water.
A few other great additions to your standard glass of water are:
- Another type of fruit
Other great rehydrating options:
- 100 percent fruit juice
- Diluted fruit juice
- Soy milk
Image: Elvert Barnes