How does drinking quality water improve post-workout recovery? 

When you’re sweating it out in the gym, you’re losing a lot of water through perspiration. That’s why it’s critical to keep your body hydrated before, during, and after exercise. 

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Whether you’re a long-distance runner, triathlete, or someone who just loves to train hard on the track, your body needs water to function efficiently. And it’s even more important after a workout, as you’ll need to replenish the fluid and nutrients lost through sweat. 

You can do this by drinking an electrolyte beverage that contains all the essential ingredients you need for muscle recovery (and a bit of salt to balance it out), Johnston says. Or you can try a flavored version of coconut water that’s naturally high in potassium to boost hydration. And don’t forget to add some fresh fruit — a squeeze of lemon or orange juice can make a tasty and natural rehydration beverage, too! 

Chocolate Milk is a Protein-Rich Post-Workout Drink. 

After you’ve completed a workout, your muscles need to be given time and nutrition to repair themselves. Athletes often choose a protein-rich drink like chocolate milk to aid in this process. 

This drink has a high amount of protein and only one gram of sugar. It also has B vitamins and electrolytes to help you recover from your workout. 

It also has a lower number of carbs, which makes it a better choice than a sugar-heavy sports drink. It will also help prevent dehydration, according to Best. 

Your body uses glycogen to fuel exercise, so a good post-workout drink should be rich in this energy source, Best says. It should also have zero added sugar and a relatively lower number of carbs. 

The last thing you want to do after an intense workout is to slurp up a high-calorie, high-sugar beverage. The sugars in this type of beverage will cause rapid glucose spikes and crashes, which can slow your recovery and increase inflammation, Best warns. It’ll also trigger fat storage, causing your body to store additional calories as fat. 

Athletes should also be cautious about consuming sports drinks immediately after a workout. This can lead to hypothermia, a dangerous condition in which sodium levels in the blood drop too low. 

When you’re preparing to work out, you should always have a large, refillable water bottle with you at all times. It’s also a good idea to have a few snacks on hand that are high in water and nutrients, such as cucumbers or a piece of fruit. 

Getting a full night’s sleep is also an important factor in post-workout recovery. Studies have shown that a high-quality, high-protein bedtime snack can help you recover more quickly from your workout. 

A well-rounded diet and consistent physical activity are key to achieving your fitness goals. A healthy diet containing foods that provide protein, carbohydrates, and essential fatty acids will also help you build leaner muscles.