Drinks other than water that are good to drink after exercise & bull; hello healthy

When we are going to exercise, it is better if we drink water first about 1-2 hours before starting. The goal is that as long as we exercise, our bodies will stay well hydrated. It is just as important as after you finish exercising, when the body loses a lot of fluid from the sweat that is excreted.

Sometimes we want to drink water other than plain water, which is tastier and maybe tastier. But we can't just choose a drink to exercise, it has to be one that has nutritional value and is beneficial for the body, and can help the body be properly hydrated again, instead of making it even more thirsty.

As we know, when exercising and undergoing a diet program, water is very reliable. Quoted Compass , researcher from the University of State of Pennsylvania, Barbara Rolls, PhD and author of the book The Volumetrics Weight Control Plan , said water is a non-calorie drink that is beneficial to the body.

“The diet program will work if you choose water or non-calorie drinks as a substitute for calorie drinks. Then a diet with foods rich in fluids that are healthier, fuller and help you cut calories, "he said.

Water is certainly important in maintaining adequate fluids in our bodies. The American College of Sports Medicine also recommends that two hours before exercise we should drink 17 ounces of fluids. Then what if we want to drink a drink other than water?

Take it easy, the American College of Sports Medicine also recommends flavored drinks, but only consumed when you need to replace the ions and body fluids lost during and after exercise, to keep your body balanced and fill your body with new fluids.

When do we need to replace our body fluids?

Director of Sports Nutrition from Penn State University Park, Kristine Clark, Ph., FACSM, said, exercising 1.5-3 hours makes the body need fluid replacement because there will be a lot of sweat that comes out. "How much sweat you lose will affect how much sodium and potassium you lose," he was quoted as saying WebMD.com .

The longer you exercise and the more you sweat, the greater the need to consume sports drinks or sports drinks that are flavored for exercise in order to replace lost nutrients in the body.

"Sports drinks can do many wonderful things to increase energy without the complications of digestion and absorption of food," says Clark.

Generally, sports drinks offer three things you may need before, during, or after exercise, such as the following:

- Hydration. The American College of Sports Medicine recommends that a person drink about 0.5 liters of fluid about 2 hours before exercise, to increase hydration and give the body time to excrete water.
- Fuel. The carbohydrates found in sugary sports drinks provide energy to slow down fatigue, says Clark. Lab tests show that 6% carbohydrates (14 grams of carbohydrates per 0.2 liters of water) is the optimal percentage of carbohydrates to speed up the return of fluids and energy in the body.
- Electrolytes or minerals. This includes sodium, potassium, and chloride that are lost during exercise through sweat. When water leaves the body, electrolytes also leave. And when the body loses a lot of water, that means you need to replace electrolytes.

So, what drinks are good for consumption after exercise other than plain water?

In fact, come back to what the drink looks like. Most sports drinks and energy drinks have 106 calories of carbohydrates (27 grams) and 193 milligrams of sodium, plus their caffeine content. In fact, there are plenty of sugar-free energy drinks, which give you a jolt with no added carbs and calories.

According to Clark, there is evidence that caffeine is not a dangerous stimulant, and that it can actually provide benefits in exercise, including increasing endurance, stamina, and reactions. "In most cases, caffeine stimulates alertness, muscle tone, and concentration," says Clark.

However, Clark warns against consuming too much caffeine because it can harm the body. So, those of you who like to exercise must know the limits. As an alternative, you can also consume other energy drinks that contain several ingredients that are also beneficial for the body after exercising, such as the following:

Taurine, is similar to amino acids but is not a component of protein. Glucuronolactone, a substance produced by glucose metabolism in the human liver, is believed to be able (although not yet proven) to overcome fatigue.
Ginkgo biloba, it is known to help prevent mental rejection due to fatigue, but the effect itself is still under debate by experts.
Ginseng, able to increase energy and mental alertness, but the specific effect is not yet clear.
Guarana, otherwise known as "herbal caffeine," it stimulates much like caffeine and should be used only within normal limits.

Although tasted drinks or energy drinks can make our bodies come back better after exercising, it's a good idea to keep replenishing and replacing your body fluids with drinking lots of water.
If you have further questions, you can ask or discuss with a sports professional or doctor, who might have the best solution for your own condition. Because everyone's body and condition is different, right?