It’s Heating Up: What to drink after you exercise.
Preseason is amongst us and so is this warm weather!
When the weather heats up so does the perceived effort of our training and our capacity to exercise is reduced.
We can lose large amounts of fluid when we are in hot environments, during high intensity exercise, or if you are performing in a sport/training where there is a limitation to access fluid or the ability to drink.
Sweat rates vary greatly between individuals and depends on duration and intensity of training.
So what is the best thing to be drinking post training?
Sports drinks may be more advantageous in terms of retaining fluid and the palatability post exercise.
It though again depends on your goals, if you are just rehydrating from your training session, water or a pure electrolyte drink (if you are a large sweater and it is warm/hot) is a great option.
However, if you are also looking at gaining extra energy in the form of carbohydrates, sports drinks or milk drinks may be helpful in helping you refuel after a session as they contain large amounts of carbohydrates and sometimes protein.
This can be helpful when there is a short amount of time between training sessions to refuel and recover appropriately.
It is good to keep in mind what you are refueling for and your goals when it comes to picking a rehydration option.
Below is a breakdown of some common hydration drinks v’s plain old milk.
Milk stacks up pretty good against the big players in hydration drinks! But be mindful it may not sit well if ingested during exercise 🙂
How can you reduce the effect of dehydration on performance?
Having an individualized plan can reduce your risk of dehydration-related performance impairment!
Some of the signs and symptoms of dehydration during and after exercise
- Lack of concentration
- Loss of strength and power
- Slow Reaction times
- Mental and physical fatigue
- Poor performance in back to back training or competition
Fluid needs are highly individualized so If you are unsure or need some help with your rehydration strategies come in and see our Sports Dietitian today to develop a plan for your hydration.
We can test your sweat rate, electrolyte loss and develop a specific hydration strategy for your sport or exercise requirements. Contact us for more information.
Cate Brun is our resident Accredited Dietitian and Sports Dietitian. Cate is a specialist in longterm sustainable eating habits of weight management, the influence of nutrition and hydration on sports performance in endurance athletes.