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Post Workout Fluid Replacement / Hydration Drinks
During exercise we lose both liquid and mineral through respiration and sweating. It is very important to replace both fluids and minerals after a workout, to avoid dehydration and to aid recovery.
There are many different fluid replacement drinks on the market. A recent study (ref. required) showed that there are also many alternatives to sports drinks, including drinking beer after exercising (although not more than a pint).
The top selling brands include Lucazade, Gatorade, Isotar and Dexters. However, the jury is out on how effective these really are on speeding up hydration and replacing lost minerals. In fact many long distance runners have nutritionists prepare them home made sports drinks. As we are all different, then no single product will be best for everyone. Some people also prefer to stock to water.
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If you wish to make your own sports rehydration drink, then the best advice is to experiment. Try starting with the following recipe and then modify as you see fit:
2 litres of water
150 ml (about half a cup) of your favourite fruit juice
5 table spoons of sugar
1/2 teaspoon of salt
Reduce the salt or increase sugar depending on your needs. If you sweat very heavily you may lose a lot more fluid and minerals than your running partner.
It is also worth mentioning that a recent study showed that chocolate milk is a great way to replenish minerals and sugars, and it also contain proteins which sports drinks lack.
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One Response to “Post Workout Fluid Replacement / Hydration Drinks”
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Here is my Fruit-Ade recipe for a homemade sports drink that is easier to make, tastes better and doesn’t need any refined sugar additions.
I can’t wait to try chocolate milk as an after workout recovery drink the next time I do intense kayaking trips on consecutive days.