Healthy Drinks For Daily Runners
If you run you have to keep drinking. Certainly, if you are going to train for more than half an hour. Hydration is one of the most important parts to keep your performance up to date. 1% moisture loss can lead to 10% less performance. However, the question is: how much should you drink? And when? And is water sufficient or other drinks better? And most importantly, which are the best drinks for post running?
Why Drinking Is Important For Running
Your body loses moisture during exercise. Not only through sweating, but also through exhaled air. This moisture loss can be as much as 2 liters per hour, depending on factors such as temperature and effort. You also lose important electrolytes (minerals) such as chloride, calcium, magnesium, sodium and potassium through sweat. Due to a shortage of fluid and electrolytes, your muscles function less well and you may suffer from cramps, for example. If you don't make up for the shortage quickly, you can get dehydrated. Which can even be harmful to your health in the long term.
What You Should Drink
With runs shorter than an hour, water is usually enough to supplement your fluid deficiency. If you walk longer, it is important to also supplement electrolytes. For example with a special sports drink from Maurten, SIS or Powerbar. If you only drink water, the feeling of thirst disappears too quickly and you run the risk of not drinking enough. Water contains no energy.
You Must Drink If You Run Indoor Or Outdoor
There are energy drinks but you can choose a green drink powder, especially with long-term efforts and / or warm conditions. Green powder drinks offer the best combination of moisture and energy: approximately the same concentration of particles (sugars and electrolytes) as body fluid. This means that the drink is absorbed just as quickly as water. Most green drink powders like Athletic Greens contain 6 to 8 grams of sugar per 100 ml. You can drink them before, during and after walking.
Good green drinks contain electrolytes and carbohydrates. The latter component ensures that blood sugar levels are maintained without affecting the glycogen reserves in the muscles. Important, because glycogen and glucose are - especially for endurance sports - the most important energy suppliers for your body. Do not drink energy drinks. These energy drinks are unsuitable as a running drink. Here below are some home-based regular drinks that you should drink, post running.
Tea or Coffee
The battle is undecided because both provide you with a dose of performance-enhancing caffeine and a hefty amount of antioxidants. Maybe you should look at other effects to make your favorite choice. Tea drinkers generally have a lower BMI, narrower waist and a lower fat percentage than those who do not drink tea. Those who regularly drink coffee suffer less from diabetes, cardiovascular disease and Alzheimer's.
Water or Sports Drink
To protect you from dehydration, pure, low-calorie water is your first choice. But if you walk longer (than one to one and a half hours) and need energy along the way, a sports drink is your favorite. They contain important minerals (sodium, potassium) and carbohydrates, which promote water absorption in your body and can prevent fatigue. Potassium ensures that your body retains the fluid as needed and regulates your thirst sensation.
Water is always Good
Sports drinks only start to play a role after an hour of running. You can even rinse sports spouts through your mouth and spit them out, without ingesting calories and still being able to benefit from performance-enhancing properties (research has shown).
Chocolate Milk Versus Wine (or Beer)
Okay, a plea for alcohol may not be appropriate here, but wine and beer can have beneficial effects. Only toast that great performance after the recovery of your competition, after you have supplemented the empty storage cupboards in your body with sufficient carbohydrates and proteins. Research has shown that this is fine with chocolate milk, for example. The nutrients contained therein ensure a better muscle structure than a drink with only carbohydrates.
Cherry Juice or Beet Juice
These tasty and healthy smoothie drinks are perfect for runners. Thanks to the cherries you get antioxidants that inhibit inflammation and promote your recovery. Before a workout, thanks to the nitrate present, beet juice can stimulate your blood circulation and thus improve your performance. Limit use, because the long-term effects are still insufficiently known.
Coconut Water or Maple Juice
The fairly trendy coconut water was this year competing with maple juice. Coconut water contains fewer carbohydrates than an average sports drink. Maple water is the big unknown. It does not taste too sweet, contains only 60 to 100 kilocalories (per liter) and a pinch of minerals.