Top 6 Hydration Tips: What to Drink During Your Workout
BP Doctor Med
Table of Contents
- 1. Select the Right Drink
- 2. Stay in the Right Range
- 3. Avoid Drinking Excessively
- 4. Hydrate at the Right Time
- 5. Replenish with Protein and Carbs
- 6. Understand Dehydration Risks
- 7. Use Smartwatches to Track Fluids
1. Select the Right Drink
Water is usually the best post-exercise beverage, especially for most casual workouts. However, if your training lasts for hours or involves high intensity, options like chocolate milk or sports drinks are excellent alternatives. Chocolate milk contains carbohydrates, sodium, calcium, and protein—all beneficial for muscle recovery and restoring energy levels. For those who prefer other flavors or dietary needs, coconut water, electrolyte beverages, or even orange juice can help replenish lost minerals.
2. Stay in the Right Range
There’s no universal amount of water every individual must drink. Listening to your body is key. The general advice is to "drink according to thirst." For heavy sweaters, sipping 4 to 8 ounces every 15–20 minutes during exercise can be effective. You can also calculate your sweat rate by weighing yourself before and after a workout. This helps estimate fluid loss and customize intake levels accordingly.
3. Avoid Drinking Excessively
Although dehydration is a major concern, overhydration—especially during endurance events like marathons—can be dangerous. Drinking too much water without enough sodium can lead to hyponatremia, a condition where sodium levels in the blood drop dangerously low. Symptoms include confusion, muscle weakness, fatigue, and in severe cases, seizures or unconsciousness.
4. Hydrate at the Right Time
Don't wait until you're parched. Begin hydrating 1.5 to 2 hours before your workout starts, particularly for endurance sessions. Drinking during your workout also supports performance and prevents a hydration deficit at the end. Starting your session already hydrated is better than playing catch-up later.
5. Replenish with Protein and Carbs
Exercise causes minor muscle breakdown. To promote recovery, consuming protein and carbohydrates after physical activity is crucial. A 3:1 ratio of carbs to protein is widely recommended. Chocolate milk and protein-fortified beverages are convenient and effective choices to restore nutrients and support tissue repair.
6. Understand Dehydration Risks
Insufficient fluid intake can result in fatigue, poor focus, and even cardiovascular strain. When dehydrated, your blood thickens, making your heart work harder. Symptoms like dizziness, dry mouth, or rapid heartbeat should not be ignored. Prolonged dehydration may even lead to shock or fainting episodes.
7. Use Smartwatches to Track Fluids
Smartwatches like the BP Doctor Smartwatch can serve as excellent companions during workouts. Some models can remind you to hydrate, estimate sweat loss based on activity and temperature, and monitor vitals like heart rate and blood pressure. This real-time feedback helps athletes and fitness-conscious users stay on top of hydration before problems arise.
Conclusion
Staying hydrated before, during, and after a workout enhances endurance, prevents fatigue, and supports faster recovery. Water is often enough, but under high-stress physical conditions, drinks rich in electrolytes, protein, and carbs become crucial. Using smartwatches to keep tabs on hydration can take your workout routine to the next level.