Workout Drinks

What Should I Drink While Exercising?

Look on the market and there are a dizzying array of sports drinks that promise to help you go longer, get stronger, run faster, and recover better. But what should you drink for your workouts?
Certainly it�s important to stay hydrated during exercise. But for the average workout of 60 minutes or less, you typically won't need anything more than water. If you�re going longer than an hour, or it's hot and humid outside, then you may need the extra calories and electrolytes that sports drinks provide.
Each individual has different needs based on weight, sweat rate, and how hard you're working. Here is what you need to know to stay hydrated.
DO THE BATHROOM CHECK!!!
When you�re adequately hydrated, your urine will be the color of pale lemonade or straw. If it�s clear, you're drinking too much. If it's the color of apple juice, drink more.
DO THE SWEAT TEST!!!
If you�re curious to see how much fluid you lose during an hour-long workout, here�s how to find out: Weigh yourself naked before a workout, then again after you�re done. If you lost one pound during the workout, you sweated 16 ounces (one pound). Next time, when you�re working out in similar conditions, aim for 16 ounces of fluids during the workout to replace what you lost through sweating.
Drink More When It's Hot and Humid
Hydration becomes most important during intense exercise in the heat. When it's hot and you're sweating, it's easier to get dehydrated. Even slight dehydration can make the effort feel tougher. So drink extra water and electrolytes when it's hot & humid outside. The best bet for rehydration is to consume a low-cal beverage that contains electrolytes such as sodium and potassium. Good choices include sports drinks (go low-cal if your workout), try coconut water, or water with a slice of fruit. The refreshing hint of flavor may drive you to drink more. How much is enough? Try to drink to match your thirst. If you want to be technical about it, simply weigh yourself before heading out and once again when you return. For every pound of body weight you lose, aim to drink at least 16 oz of fluid. You'll know you've consumed enough when your urine runs light yellow in color.
Faster Rehydrate !!!
Do you have white streaks on your skin or clothes after your workout? It means you�re a salty sweater. You�ve lost a lot of sodium. Have a sports drink or water with an electrolyte tablet. There are many types of sugar-free, low-calorie electrolyte tablets, which dissolve quickly in water and help replenish electrolytes. You might also try vegetable juice, which is a good source of sodium.
Rehydrate Naturally !!!
If you�re looking for a boost, try this all-natural recipe to make your own sports drink. Just combine these ingredients:
8 teaspoons sugar
2 teaspoons honey
1/3 teaspoon salt
1 teaspoon lime juice
24 ounces water