6 Rehydrating Drinks to Help You Recover After Exercising
The way you fuel and replenish your body
after exercising really matters. This way, you will reap the maximum
benefit of your workout. According to nutrition experts, the two
nutrients the body needs the most after physical exertion are protein
and carbohydrates. Post-workout drinks are the easiest and quickest way
to attain them.
The good news is that you really don’t have
to stick to plain water. For optimal hydration and recovery after a
workout, here are six recommended drinks that work just as well as
water. Some of the options may even surprise you.
1. Chocolate Milk
Good news to all the chocolate lovers out
there. Not only is chocolate milk delicious, but it also ranks as the
best post-workout beverage, according to nutritionists. Just one glass
of low-fat chocolate milk provides about 8 grams of protein. It’s also
packed with carbohydrates and many other important nutrients and
electrolytes that are commonly lost through sweating, such as calcium,
potassium, sodium, and magnesium. Electrolytes are chemicals that conduct electricity when mixed with
water. They regulate nerve and muscle function, hydrate the body,
balance blood acidity and blood pressure, and help rebuild damaged
tissues. Losing too many electrolytes through sweating can cause fatigue
and muscle cramps. Chocolate milk can help with that. One study from
2011 found it to be more effective than water at combating
exercise-induced dehydration in children.
2. Coconut Water
Coconut water is known for its many health
benefits, all thanks to its high levels of antioxidants and other
beneficial nutrients. So it comes as no surprise that coconut water is a
great post-workout drink. Besides being refreshing, coconut water also
contains electrolytes like magnesium and potassium. One study found it
as beneficial as sports drinks and water for post-workout recovery.
The drawback of coconut water is that it’s low in carbs, proteins, and
sodium. The study also noted that drinking high amounts of coconut water
or coconut water concentrate could cause bloating and an upset stomach.
The best way to incorporate coconut in your post-workout routine is to
add it into a smoothie or shake instead of drinking it by itself.
3. Orange Juice
Orange juice is usually associated with
breakfast, but it can be a great post-workout drink, no matter what time
of the day you decide to break a sweat. While some people may avoid
orange juice due to its acidity, a study published in the Journal of
Nutrition and Health Sciences concluded that orange juice satisfies
thirst without causing stomach distress after a workout.
In addition to immunity-boosting vitamin C, 100 percent orange juice
also provides you with potassium and other electrolytes. The natural
sugars found in orange juice help replenish energy and minerals, leading
to faster recovery.
4. Beetroot Juice
Beetroot juice is rich in potassium,
vitamin C, magnesium, iron, and sodium. A small study also showed that
drinking beetroot juice boosts physical performance. It does so by
increasing the levels of nitric oxide (NO), which serves multiple
functions related to increased blood flow and improved muscle
contraction.
It is generally recommended to drink 7 to 10 ounces of beetroot juice
immediately after a taxing activity. Since beetroot juice doesn’t
contain the sufficient amount of protein you need after a workout, it
would be wise to add it into a shake rather than drink it plain.
5. Cherry juice
Antioxidant-rich cherry juice is an
excellent choice for a post-workout drink. It is known to reduce
inflammation and benefits muscle functioning. This claim is backed by a
study, which found cherry juice to decrease muscle damage. Cherry juice
was also found to significantly prevent strength loss compared to a
placebo.
However, registered dietitian Amy Gorin notes that cherry juice lacks
the proper amount of carbs you need after a workout. And while it can be
beneficial for both endurance athletes and everyday workouts, it’s
important to find an unsweetened version of the drink.
6. Tea
You probably already know that a relaxing
cup of tea goes a long way. Research shows that both green and black tea
help in fat oxidation during aerobic exercise and post-workout
recovery. Fat oxidation is the process where fats are broken into
smaller molecules that get stored and used for energy. Much like cherry
juice, the high levels of antioxidants found in tea have been shown to
reduce muscle soreness and speed up muscle recovery.
What about coffee?
It may sound surprising, but drinking coffee after a workout has some
benefits. For example, coffee has been found to decrease muscle pain by
blocking the activity of a chemical called adenosine, which is released
as part of the inflammatory response to injury or exertion.
That being said, it’s the least helpful
option on this list. That’s because coffee tends to be a bit
dehydrating, which is the opposite of what you need for a post-workout
beverage. However, consuming caffeine as a pre-workout drink may improve
your performance.
And what about post-workout happy hour?
Happy hour after a workout session may not be such a bad idea! Like
sports drinks, beer contains carbs and electrolytes. According to
several studies, it also doesn't have negative effects on hydration.
Light beer with added sodium, in particular, has been shown to replace
fluid loss after high-intensity cycling.