Proper hydration is key to maximising workout performance and recovery. Here’s how to choose the right fluids and stay hydrated during exercise for optimal results.
START WITH WATER
For light to moderate exercise, water is usually enough to keep you hydrated. Sip regularly to keep energy up and prevent dehydration.
CHOOSE ELECTROLYTES
Hard workouts can cause loss of salts through sweat. Drinks with sodium, potassium, and magnesium can refill these and boost endurance.
COCONUT WATER
Coconut water has natural salts and is low in calories, making it a good pick for light to moderate workouts without extra sugars.
TARGET 7–10 OUNCES
Drinking 7–10 ounces of fluid every 10–20 minutes during exercise to stay hydrated.
TRY CARBOHYDRATE-INFUSED
For workouts over an hour, drinks with carbs can keep energy up. Choose low-sugar sports drinks to support long activity and avoid crashes.
SKIP CAFFEINATED DRINKS
Caffeine makes you lose water. Skip caffeine drinks during workouts, especially for hard or long sessions.
STUDY FINDINGS
According to a study by the National Institutes of Health (NIH), the importance of fluid intake tailored to exercise intensity and environment, helping to prevent dehydration.
Conclusion
Stay hydrated with the right drink choices for your workout needs. Consult a healthcare professional for personalised advice.