Water makes up over 70% of our body. Whether you’re a serious athlete or simply exercise for recreation, it’s important to stay hydrated.

Good hydration means getting the right amount of water before, during, and after exercise. It is well known that good hydration practices are good for our health. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.

The good news is that if we make fluid replacement a key priority during training and competition we can prevent these negative effects. Here is a cheat sheet on some hydration solutions appropriate for each and every activity you may have:

Light physical activity
Think yard work, walking, short runs, quick cardio sessions, low-impact sports (tennis, swimming, and downhill skiing).

What to Drink: Water or enhanced water.  Plain water will satisfy all your fluid quotas for light activities lasting 30 minutes to an hour. But water can be dull, which is why enhanced (flavored) water works to get you to drink the fluid you need. Sip with caution, however. Certain brands supply about 125 calories a bottle; close to the amount you just burned. You may want to take an enhanced water with no more than 10 calories per 8 ounces.

Having rigorous fun
Long runs, bike rides, basketball, soccer, or other strenuous 60-minute-plus workouts.

What to Drink: Sports drinks. More than sixty minutes of intense activity can deplete your energy, electrolyte, and fluid reserves. Choose beverages with about 50 calories, 14 grams of carbohydrates, and about 110 milligrams of sodium per 8-ounce serving.

Working on strength training
What to Drink: A glass of chocolate milk. Research shows that chocolate milk supplies just the right balance of carbs and protein your muscles need for quick recovery. Choose any low-fat, pre-made version.
MAKE YOUR OWN CUSTOM SPORTS DRINK!
Save a few bucks by whipping up this delicious alternative. You just need:

1⁄4 cup sugar 
1⁄4 tsp salt 
1⁄4 cup water 
1⁄4 cup orange juice (not concentrate) or a combination of 100% fruit juices 
2 tbsp lemon juice 
31⁄2 cups cold water

How To make: 

[1] Dissolve the sugar and salt in the water. 

[2] Add the juices and the remaining water; chill. Makes 4 servings. Enjoy!

***Per 8-oz serving: 50 calories; 12 g carbohydrate; 110 mg sodium
Source: Sports Drink: The Fact, Men’s Fitness

 

About The Author

Charlotte has tried every buffet restaurant in the Metro and is on the quest to try the ones in the provinces soon. She's an active blogger and you can find her in her think tank in Marco Polo on weekdays. She used to think Oleia Topical Oil can help her loose weight since it's good for inflammation only to realize it's better for after work massages. 

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