Why is it necessary to replenish water properly before exercising?
In exercise, sweat falls on the floor faster than an accelerated heart rate. At the same time, water and electrolytes also leave the body. If not compensated in time, the consequences are not only fatigue, dizziness but also reduced endurance, lack of concentration and slow recovery. Therefore, what to drink before exercise is no less important than the exercise you choose.
According to coach Vikas Sharma, a fitness expert at Fitness First (India), many people only pay attention to the intensity of exercise and forget the replenishment strategy. “Dehydration, even mild, can reduce exercise efficiency. Choosing appropriate drinks before exercise helps limit cramps, maintain energy and protect muscles," Mr. Sharma emphasized.
When exercising, the body loses sodium, potassium, and magnesium through sweat. If you only drink filtered water in some cases, this amount of electrolyte is not adequately compensated. According to Sharma, this directly affects muscle function and body temperature regulation. Therefore, in addition to water, some nutrient-rich natural drinks can better support the workout.
7 drinks to consider before exercising
Green tea: Contains catechins and caffeine, which help increase metabolism and improve alertness. Suitable for light to moderate workouts. People sensitive to caffeine should not drink it close to heavy workout hours.
Coconut water: Low in sugar, rich in potassium, sodium and magnesium. "Coconut water is an ideal choice for moderate workouts, helping to limit muscle cramps," Sharma recommends.
Asparagus juice: Rich in nitrate, supports increasing blood flow and provides oxygen to the muscles. It should be taken 1-2 hours before exercise to achieve better endurance effects.
Sugar-free lemon juice: Lemon mixed with a pinch of salt helps replenish sodium and vitamin C. This drink is simple, easy to make, suitable for long workouts.
Cucumber and mint juice: Light, low-calorie hydration, supports digestion. Suitable for yoga, walking or stretching exercises.
Protein smoothie: Combining fruit and yogurt or vegetable milk helps supplement natural protein and carbohydrates. Sharma notes that you should not add too much sugar or sweeteners.
Watery watermelon juice, potassium, magnesium and L-citruline, amino acids that support blood circulation and muscle recovery, suitable before or after exercise.
When is it appropriate to drink?
Water replenishment needs depend on the time and intensity of exercise. For short workouts, filtered water is enough. For long or high-intensity workouts, you should choose drinks with natural electrolytes. “It is important to avoid sugary drinks because they can easily cause sudden energy loss,” Sharma warned.
Persistent exercise is not only about will, but also about small choices before exercise. Drinking correctly, the body will pay the price.
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