An hour of training can cause you to lose up to a quarter of a liter of water through sweat. Of course, it will depend on the type and intensity of the training, as well as the external temperature that exists while you exercise. It is necessary that you reestablish the levels of this liquid to avoid dehydration. In many cases, water is all you need to rehydrate your body. Instead, people who train for more than 45 minutes or in very high temperatures may need drinks that contain electrolytes, such as potassium and sodium.
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Normal water
Drinking water every few minutes while you exercise can help you stay hydrated, without leaving you feeling full in your stomach. Drink about 200 cl for every 10-20 minutes of exercise, and then drink the same amount of water within 30 minutes of finishing the workout.
low fat milk
If you do endurance sports or strength training, you can try low-fat milk as a way to rehydrate. According to an article published in the Journal of the International Society of Sports Nutrition in 2008, this type of milk helps improve muscle formation and rehydrate them, just like the sports drinks we find on the market. Endurance athletes who drank chocolate milk for recovery increased muscle-building activity and had a longer time to exhaustion compared with those who drank a carbohydrate-based sports drink.
So it is interesting that you drink low-fat milk with chocolate if you do a workout that involves constant and sustained movements over time, such as running long distances, swimming or cycling.
Sport drinks
Sports drinks are packed with beneficial electrolytes, and are a great alternative after long, grueling workouts. In short workouts, you generally don't lose enough electrolytes to require these drinks. Look for one that contains no more than 14 grams of carbohydrates, and no more than 50 calories per serving. Always keep calorie intake in mind if you opt for sports drinks, as this could cause you to end up consuming almost as many calories as you burn during your workout.
other drinks
If you don't "like" plain water and don't do long workouts, a flavored water drink can help rehydrate you. Make sure that it does not contain more than 10 calories per 200 milliliters. Another healthy option with a relatively low caloric intake is coconut water. With this drink we can help replace some electrolytes, although it does not necessarily rehydrate you better than water.
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