Healthy food is always hammered, but we must not forget that hydrating your body is at least as important. We consist on average for 60% water, so it does not come as a surprise that we should keep well hydrated to feel both physically and mentally healthy. Good hydration ensures that our body can perform the basic functions better, it removes waste, keeps joints healthy, helps to keep the mind concentrated and keep alert, your skin looks healthier, we feel better and you also experience a hunger feeling.
Are you often tired? There is a good chance that your body needs urgent hydration. Even a bloated feeling can come because your body comes to short. But how much water is needed to maintain the hydration so that your muscles stay working and prevent fatigue? A good starting point is to drink two glasses of water for about 1 to 2 hours for a workout. This way you can already enter some reserves. Drink enough during training. Consider about 125 ml to 250 ml of water per quarter. Whatever you do, don’t wait until you are thirsty, because then it is actually too late!
We always have it over drinking water, but There are enough other options to stay hydrated. In fact, a study by st. Andrews University in Scotland shows that drinks with little sugar, fat or protein the body just as well, or perhaps still better hydrate than just water. That is why we share a number of varied and /or tasteful options in this blog.
For athletes, sports drinks are a good choice to maintain the moisture balance. . Much Sport drinks are also rich in potassium, sodium and in most cases vitamins are added. Regarding sports drinks you have a number of gradations: Isotonic drinks, hypotone and hypertone sports drinks.
The difference is in the presence of osmolarity. This indicates the concentration of particles in the sports drink. When the osmolarity is high means that the sports drink contains many carbohydrates and salt.
a hypertone sports drink has a high osmolarity. It is suitable for recovering after a heavy training if you are already supplied by all your carbohydrates. An isotonic beverage has approximately an equal concentration of particles as the body fluid. It is absorbed quickly and easily through the body and is often used by endurance athletes. A hypotonic drink has a low osmolarity and therefore performs more moisture. It is perfect to use during a workout in the fitness!
Not all fruit juices work even if it is hydrating. From the same study by st. Andrews University showed that fruit juices hydrate the first four hours, but not in the long run because of their high sugar concentrations. Therefore don’t drink too much. After a workout, such a fruit juice and in particular watermelon juice can be very good because they also supplement your carbohydrate stock. In addition, watermelon contains vitamins and minerals (including potassium) that support the muscle effect.
We all knew all that milk has positive effects on our bone health. But did you also know that milk contains electrolytes such as sodium and potassium that help to hold moisture in the bloodstream? The study of st. Andrews, however, found that the effectiveness of milk continues, because the combination of sugar, lactose, protein and low fat helps to delay the exhaustion of moisture from the stomach. And that ensures that you remain a hydrated longer. Occasionally a glass of milk is not so bad yet.
the carbonated alternative to tap water, then we naturally have a vibrant water. Thanks to the slightly elevated sodium content, this is also an absolute topper when it comes to hydration agents. The sodium in vibrant water is good for supplementing liquids. Always read the label of the brosswater that you choose. Some are nevertheless supplemented with sugar or artificial sweeteners.