What To Drink, When

By Kerri-Ann Jennings, Associate Nutrition Editor for EatingWell Magazine

Staying hydrated is an important aspect of exercise -- it can make or break your workout performance. So what type of beverage is best? Find out when you should use energy or sports drinks, coconut or electrolyte waters, juice, milk or just plain water.

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Hydrate: Water

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Calories: 0 per 8 oz. Electrolytes: No Carbohydrates: No Caffeine: No Protein: No The Science Says: Hydrate pre-exercise with 2 to 3 cups, 2 to 3 hours before exercising. If you're working out less than 60 minutes drink 3/4 to 1 1/2 cups every 15 to 20 minutes. What It's Best For: Being zero calories -- and free -- water should be your everyday go-to. More From EatingWell:
Why Drink Water? 7 Health Shockers That Will Make You Grab Your Water Bottle Can Drinking Water Help You Lose Weight? Are You Dehydrated? How Proper Hydration Can Help You Run Harder, Think Better, Even Improve Our National Security

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Calories: 0 per 8 oz.
Electrolytes: No
Carbohydrates: No
Caffeine: No
Protein: No

The Science Says: Hydrate pre-exercise with 2 to 3 cups, 2 to 3 hours before exercising. If you're working out less than 60 minutes drink 3/4 to 1 1/2 cups every 15 to 20 minutes.

What It's Best For: Being zero calories -- and free -- water should be your everyday go-to.

More From EatingWell:

Why Drink Water? 7 Health Shockers That Will Make You Grab Your Water Bottle
Can Drinking Water Help You Lose Weight?
Are You Dehydrated? How Proper Hydration Can Help You Run Harder, Think Better, Even Improve Our National Security

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By Kerri-Ann Jennings

Kerri-Ann, a registered dietitian, is the associate editor of nutrition for EatingWell magazine, where she puts her master's degree in nutrition from Columbia University to work writing and editing news about nutrition, health and food trends. In her free time, Kerri-Ann likes to practice yoga, hike, bake and paint.

 

Follow EatingWell on Twitter: www.twitter.com/eatingwell

Comments

[HerrMonk]

01:29 PM on 08/31/2011

Your information on juice and sports drinks are wrong.

Fructose is pretty much never a good thing. It gets stored preferably as liver glycogen, then as bodyfat. Sucrose is a better option 99 times out of 100.

On the topic of sugar: sports drinks. You only needs carbs if you're burning carbs via depleting muscle glycogen. This is not what happens during prolonged moderate activity (like jogging or biking). This is what happens during intense anaerobic activity. Doing intervaling windsprints for 45min = glycogen depleting activity. Jogging for 45min = replace electrolytes and eat some fat and protein.

[LovingFit]

04:47 AM on 08/30/2011

Water and coconut milk is perfect. Sports drinks, red bull and vitamin water is pure poison full of chemicals.

[akerchen]

04:06 PM on 08/29/2011

Unfortunately one of the common ingredients to many "sports" drinks these days is high-fructose corn syrup, a cheap sweetener that Princeton has linked to obesity and diabetes. At the same time, there's a very important component for any athlete also missing according to Dr. Jesse Ross: http://naturalvitalitysports.com/2010/02/sports-drinks-the-missing-ingredient/

[WhoIsNoOne]

10:46 PM on 08/28/2011

Beer...........right now.
I think 95% of the time, water will do. (I do hit the coffee every morning
but that is because I am addicted)
when I exercise I drink water only. I think unless you go over 1 hour of continuous exercise
There is no need for drinking anything other than water

[wetcoastm]

12:34 AM on 08/27/2011

Please don't promote kids drinking fruit juice. If they drink it dilute it and no more than a couple ounces a day. Empty calories and cavities as well as a generation that does not know what tap water tastes like.

[WhoIsNoOne]

10:49 PM on 08/28/2011

Right on wetcoastm! Juices for kids should be an
occasional treat only. Water and milk will work for them.
I think a lot of parents think Juice is the same as
eating a piece of fruit.

[rpcinc]

09:55 PM on 08/26/2011

i drink beer and then exercise my finger on the remote control and cigarette lighter

[caprawalie]

04:55 PM on 08/26/2011

What the heck, just drink water when you are thirsty and that is that.....cows, dogs, beasts of the forest and birds do it....why the big advice...have people become so stupid that they have to be told to breath and dring water!

[Ayesha Khan]

03:25 PM on 08/26/2011

I think this is one of those things that one should never be ignore. I personally admire such beings who are conscious about their own well being, this article by Kerri is worth a Fortune. People do not realize the significance of Liquids intake that plays such a vital role in the recreation of our Vital Organs, We all must consider ourselves lucky that nature has enriched us with Excellent Bounties. And among all the Liquids i emphasize on Water it is absolutely the best drink that is not only essential for our survival but its Correct Quantity is very significant as the Dietitian expressed so elaborately ... Creativity is not just about some skills and arts its also about how we keep creating our own selves its an art of bring anything into being through the power of your mind . Nourishing our mind and body with healthy foods and drinks is also an art-------