2.Plain water is the best source of hydration. If you find it bland, you can opt for calorie-free and non-carbonated beverages; be sure to check the nutritional information on the product label. Of course, you can also add a few drops of juice to plain water for flavor.
3.Before running, you can drink some coffee or caffeinated tea. Studies have shown that caffeine can boost alertness and energy levels. Just make sure to allow enough time for bathroom breaks before exercising, as hot coffee can speed up intestinal movement—you definitely don’t want to look for a toilet halfway through your run.
4.Sports drinks may contain sugar and calories. If your workout is not long or intense enough, they could actually lead to calorie storage. If you’re running to lose weight, avoid products with caffeine or octane, and even limit fruit juice, as these drinks can be high in calories. For workouts lasting over an hour with heavy sweating, plain water or water mixed with orange juice is sufficient. If you only need to replenish electrolytes, choose a zero-calorie sports drink or coconut water. Remember: if your goal is to stay well-hydrated without gaining weight, choose products with less than 50 calories per 500 milliliters.
5.In high temperatures, high humidity, or during high-intensity workouts, you can drink low-calorie sports drinks or juices like coconut water. It’s recommended to go for refreshing flavors and adjust intake based on your level of thirst. To calculate a more precise amount, you can use this rough method: for every 0.5 kg (about 1.1 lbs) of body weight lost through sweat (compare your weight before and after exercise), replenish 450–500 milliliters of fluid.
6.After running, have you noticed the white sweat stains on your skin or clothes? That’s salt from your sweat. Drink a sports drink or water containing electrolytes as soon as possible. There are many sugar-free and calorie-free electrolyte tablets on the market that can be easily dissolved in water. Additionally, vegetable juice is also a great source of sodium.
Keep these tips in mind and make sure to eat and drink wisely using proper replenishment methods on your next run~