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How to hydrate yourself after physical activity? Let’s find it together

  • Are you sure of having always made the right choice?
  • Have you ever wondered if natural water is the best source from which to draw immediately after training?

In this article, I will explain the best choice that you can do in doing.

One of the most often overlooked topics for the instructor of fitness centres or for lovers of physical activity is definitely hydration, specifically post workout. To the boys with drinks, they oppose the greatest with their ideas and the well-structured places which drink the simple natural water.

Who is right of the two?

The rehydration process is influenced both by the volume of ingested liquids and by the sodium content.

It has long been known that the presence of carbohydrates and electrolytes in a drink increases the absorption rate of liquids after drinking. Not all drinks are created equal in terms of hydration. Absorption is influenced by the number of liquids ingested, the content of electrolytes and carbohydrates and the presence of diuretic agents (substances that promote the production of urine).

This study is the first to develop a method to systematically quantify the values ​​for hydration and fluid balance. Similar to how the glycemic index is intended to define the response of blood glucose to food intake compared to a standard of white bread or glucose, a beverage hydration index (BHI) could serve to quantify the excretion of water from the kidneys in response to various drinks compared to still water. The cumulative volume of urine passed for a set period of time can be measured as a marker for absorption and maintenance of the fluid. The purpose of this new study was to determine the equilibrium responses of the fluid.

This study recruited 72 healthy and active male participants in active age between 18 and 35 years. A large number of participants was needed due to the design of the studio, which tested 13 different drinks. Each participant completed a maximum of four experimental trials that included water along with three other test drinks. The participants recorded the diet and exercise during the two days before the first trial and were asked to reply before the next visits. They were also asked to avoid intense exercise and alcohol in the 24 hours prior to all the tests.

The following beverages were tested:

  • Natural
  • water Sparkling water
  • Coca Cola
  • Diet Coke
  • Sports drink (Powerade)
  • Oral rehydration solution (Dioralyte)
  • orange juice Lager beer (Carlton)
  • Hot black coffee Hot
  • black
  • tea Cold black tea
  • Whole
  • milk Skim milk

In this special ranking, we find in the first three places the drink we always drank from children, that is to say, the whole and skimmed milk, as well as the drink supplemented with sodium and potassium and black tea. The really absurd thing is that even some commercial energy drinks have very unreliable values ​​and therefore should be discarded immediately.

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