Water is perfect for replenishing lost fluids during workouts lasting 1 hour or even 1 hour and 15 minutes. However, if your physical activity lasts longer, we recommend supplementing with easily absorbed beverages that hydrate the body and also provide salts, minerals, and energy.
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Isotonic drinks or whey are an excellent way to stay hydrated when you do long workouts, that is, longer than an hour.
These drinks contain salts, sugars, and minerals in an excellent proportion so your body can absorb them quickly and replenish fluids lost through sweating. Additionally, it will give you a much-needed boost of carbohydrates, which will translate into more energy.
Now, the "But" they have is that you should check the amount of sugars they have because they can go against your eating plan.
The key will always be to know how to balance very well and not take risks when doing demanding workouts.
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Careful!
Not all liquids help you hydrate.
Let's put it bluntly, energy drinks DO NOT HYDRATE and they also contain a lot of sugar and have effects on the nervous and cardiovascular systems.
Coffee doesn't hydrate either. It may give you energy, but it doesn't hydrate! We've heard several people say, "Before I go out to exercise, I take two acetaminophen and a cup of coffee," as if it were a "homemade doping test"… very dangerous.
Another thing I've heard a lot about beer is that it's not a hydrating drink. It's common at some sporting events to offer you a glass of beer afterward, as the yeast is said to help you recover quickly.
A glass of beer after a workout won't hurt you. It's not recommended to consume more than one, and under no circumstances should you consume any alcoholic beverage before exercising.
And what about carbonated drinks, which are so high in sugar that all you'll achieve by drinking them is an uncomfortable feeling of fullness and gas. Avoid these drinks, as they aren't hydrating.
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Awareness when hydrating
It will depend on the type of exercise you are going to do, or if you are going to compete.
The important thing is to be aware of how to hydrate yourself, not only during exercise, but also beforehand. Something no one tells you, but it's key for you to know, is that when you drink liquids, the process of eliminating them can take up to two hours. For example, when you have a kidney exam, they make you drink water at least two hours beforehand.
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Do you have any questions? Write to us in the comments or on our social media, and we'll help you.
