Drinking water during the work out is important in order to stay hydrated. But is there another option to water and what should you drink before and after exercising? Here is how to get it right.

When we work out, our body loses water and this needs to be compensated. A lack of liquid may lead to an undersupply of oxygen and nutrients in our muscles and organs. As a result, we might suffer from headache, muscle cramps or dizziness.

What to drink before a workout

No matter if working out or not, it is important to stay hydrated throughout the day. Try to drink 1.5 to 2 litres a day on a regular basis. If you start your exercise, your body should be sufficiently hydrated. Better avoid a last-minute push in fluids just before a workout – this might lead to an uncomfortable feeling in the stomach. Before exercising, non-sparkling water is the best choice as is easily digestible. 

What to drink during a workout

For the average workout of 60 minutes or less it is not absolutely necessary to fill up your body with water while exercising. If the workout is intense or on hot and humid days, water is a good first choice. But always keep in mind to rather drink little portions than plenty at a time. The longer you exercise and the more heavily you sweat, the greater is the need for liquid as well as quick energy and minerals to help replace the lost micronutrients. The solution is an isotonic drink - like a simple mix of water with apple juice at a ratio of 3 to 1. This mix provides your body not only with liquid but also with magnesium, sodium, potassium and fructose.

What to drink after a workout

After exercising it is important to stabilize your body’s liquid balance as well as its blood sugar level. Again, generously watered fruit juices like the apple-water mixture mentioned above are a good choice. Try to avoid soft drinks or pure fruit juices, as they tend to dehydrate the body more than to hydrate it.

Have fun working out,

Your Dole Team