As much as 60% of your body is made up of water. And when you work out, you can lose quite a bit.
Drinking water helps the joints and body tissues function, regulates body temperature, and transports nutrients. But some of us don’t drink enough water, according to Nancy Clark, RD, a sports nutritionist and author of Nancy Clark’s Sports Nutrition Guide Book.
Here’s what you should know before picking the perfect beverage to keep you hydrated during your next workout.
Choose the Right Beverage
Sometimes the simplest solution is the best, and that’s true when choosing a workout beverage.
“If you’re an average person, then water after a workout is just fine,” said Clark.
But if your workout is more intense and you spend more than three hours at a time doing it, then Clark recommended chocolate milk.1
“[Chocolate milk] has got sodium and calcium, which we lose when we sweat. It’s also got carbs to refuel and give energy, and the protein also helps to repair any damage.”
If milk or water isn’t your thing, sports drinks, coconut water, or other beverages are fine. Don’t worry too much about electrolytes. Clark said food could provide for those lost in sweat.
Consume the Right Amount
There isn’t a set amount of water that you should consume during exercise, said Clark, who advised that you “drink to thirst.”
But there are ways to calculate your sweat rate, which involve weighing yourself before and after you run and doing a few calculations. Clark said that if you lose a quart of sweat in an hour, you should drink about eight ounces of water every 15 minutes.
If you want to skip the math and tend to sweat a lot, four to eight ounces every 15 to 20 minutes during your workout is a good rule of thumb.