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5 Best Ways To Re-Hydrate Post-Workout

Staying hydrated while working out is of topmost priority. Here are some hydrating beverages and drinks you need before you begin your fitness session.

The National Academies of Sciences, Engineering, and Medicine in the United States recommend that women consume around 11.5 cups of liquids each day. However, remember that on exercise days, that advice is the minimum you should aim for. The standard recommendation is one ounce of fluid per kilogram of body weight each day, but several fluid intake calculators (like this straightforward choice) may help you determine how much water you need based on your weight and degree of physical activity. However, you may still achieve your hydration objectives without relying solely on the water to consume after your exercises. You may also choose from various healthy fruits, vegetables, drinks, and teas. There are even others that claim to have advantages over regular water. Learn the fundamentals of five distinct approaches to replenishing fluids after an exercise.

 Drink Water

Look no further than plain old water if you want a foolproof way to stay hydrated all day and during your workout. Replenishing fluid loss during exercise by consuming two to three cups of water before training, half a cup to a cup every fifteen to twenty minutes, and another two to three cups of water after that for every pound of weight lost. Before and after your workout, it’s helpful to weigh yourself on a scale. While water is ideal for re-hydration after exercise, you may also need to eat to replace carbs. During the activity, your muscles utilize glucose for fuel, and some fast carbohydrates can assist refill that supply.


According to a study published in Nutrients, drinking green tea after exercise improves fat oxidation. In addition, because of its high antioxidant content, green tea is an excellent water-based reward for yourself after a workout.

 Electrolyte-Rich Beverages

Sodium, magnesium, calcium, and potassium are all examples of electrolytes that your body needs. They should be consumed before, during, and after prolonged physical activity. For example, drinking a sports drink like Gatorade during an aerobic workout lasting 90 minutes or more can help replace electrolytes and glucose. Shoot for 4–6 ounces every 15–20 minutes. Gatorade and other similar sports drinks are formulated for rapid absorption by the body. So stick with a snack with fewer calories but still includes electrolytes if you’re not working out particularly hard or just getting a short training session.

 Cherry Juice

Antioxidant and anti-inflammatory properties abound in tart cherry juice. You can get the same health benefits from the powder or the liquid from the concentrate, so pick whatever is more practical. Researchers believe the polyphenols in cherries are responsible for their potent effect in enhancing post-workout recovery. It only takes one 8- to 10-ounce serving to get a positive impact.

 Beetroot Extract

Beet juice, commonly called beetroot juice, is a nutrient-rich beverage that may be consumed either before or after an exercise. Beet juice is an excellent choice for refueling after exercise since it is low in fiber and rich in beneficial nutrients, including nitrates (the suitable type), potassium, and other vitamins and minerals. Multiple university studies have indicated that drinking beet juice helps you recover from exercise faster. Seven to ten ounces should do it.

Before purchasing pre-made juice, check the ingredients list to ensure it does not include any unnecessary sugars or preservatives. For example, you may improve the taste of homemade beet juice by adding apple or ginger juice.


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