5 Best Post Workout Beverages for Exercise Recovery

May 30, 2021

by Cathe Friedrich

Hydration is the basis for good health, but it’s often overlooked. Studies show that many people go about their day in a mildly dehydrated state and even mild dehydration can cause symptoms such as lack of motivation, brain fog, fatigue, and headaches. In this article, we’ll talk about why hydration is important, the best ways to stay hydrated, and a few different beverages that will help you get the most out of your workout or stay hydrated throughout the day.

There are many benefits of keeping your body well hydrated and drinking more of the right beverages is the key to doing so. While water is ideal, there are plenty of other drinks you sip that will keep you refreshed and energized. After a long or intense workout, water isn’t the best choice since it lacks electrolytes like chloride, sodium, and potassium, that you lose through sweat. So, let’s look at some of the best beverages for hydration, including water alternatives and sports drinks.

Coconut Water

You may have noticed people sipping cartons of coconut water outdoors when it’s hot or during a workout. Coconut water is not a new concept. In fact, this natural health drink but has been around for centuries. During wartime, army medics and doctors used coconut water intravenously since it has a composition similar to the plasma that circulates in your blood vessels.

Coconut water contains a substantial quantity of potassium, which helps to not only hydrate the body but also to maintain electrolyte balance as well. A study that compared coconut water to a sports drink and plain water found that coconut water led to less nausea and stomach discomfort. In addition, coconut water contains antioxidants that may be beneficial for protecting cells against oxidative damage.

Fruit-Infused Water

Fruit-infused water is water with slices of fruit added for extra flavor. The fruit makes the water taste better and looks pretty too. A benefit of adding fruit is you’re more likely to drink more of it because it tastes better than plain water. All you need is tap water, a container, and slices of your favorite fruit. Place the fruit in a jug of water and place it in the fridge for 12 hours to allow the juices to seep into the water. You can use almost any fruit, but berries, apples, citrus, and pears work best. Perk: You’ll also get some vitamin C that you won’t get when you drink plain water.

Fruit-infused water is an inexpensive way to keep your body hydrated and you don’t have to pay for overpriced sports drinks. With a few simple ingredients, you can make several servings of fruit water to keep on hand for easy access. If you’ll be exercising for longer than an hour, add a pinch of salt to make up for the sodium you’re losing through prolonged sweating.

White Tea

White tea is another rehydration option. All tea comes from the tea plant, but green, white, and black teas are harvested at different times and processed differently. Lower in caffeine than green or black tea, white tea helps your body hold on to water better than black and green tea with its higher caffeine content. Because white tea is less processed than black or green tea, it also contains the highest density of antioxidants. So, you get some extra perks when you drink this better-for-you beverage. Drinking white tea, a beverage high in antioxidants, may have additional health benefits. For example, research shows white tea may have anti-viral activity too.

Sports Drinks

Sports drinks rank fairly low on the list unless you’re exercising for long periods of time. Although they contain the electrolytes your body needs when you’re sweating a lot, they’re often high in sugar and contain artificial colorings and additives. The sugar in sports drinks supply a source of energy for long workouts, but many people only drink them when doing light exercise and don’t need the extra sugar. Plus, they’re often more expensive than other options.

Plain Water

It’s free but still one of the best ways to hydrate if you won’t be exercising for a long time. Since tap water may contain some impurities, depending upon where you live, get a copy of your water report and make sure what you’re drinking is reasonably pure. If not, invest in a water purifier to make your tap water taste better and be better for you.

Although water requirements vary with the individual and factors like age, humidity, temperature, and medications can affect how much you need, there are some general guidelines. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men consume around 3.7 liters per day and women 2.7 liters. Water is vital for the proper functioning of all cells in the body. Are you getting enough?

The Bottom Line

It’s easy to not drink enough water, especially when you’re busy, but set yourself up for success by carrying beverages with you when you’re out and about. A stainless-steel bottle filled with water or another beverage is a simple way to make sure you always have access to water. The elderly are at higher risk of dehydration, but you’re also at greater risk if you take certain medications, particularly diuretics for heart conditions or blood pressure control. Drinking enough water is an important part of a healthy lifestyle and needs to be a part of your everyday routine.

References:

Saat M, Singh R, Sirisinghe RG, Nawawi M. Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage, and plain water. J Physiol Anthropol Appl Human Sci. 2002 Mar;21(2):93-104. doi: 10.2114/jpa.21.93. PMID: 12056182.
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Loki AL, Rajamohan T. Hepatoprotective and antioxidant effect of tender coconut water on carbon tetrachloride induced liver injury in rats. Indian J Biochem Biophys. 2003 Oct;40(5):354-7. PMID: 22900330.