Correct use of hydrating drinks

Hydrating drinks are good for those who engage in intense and long-duration physical activity. However, if not used properly, they can pose health risks. What is a hydrating drink? A hydrating drink is a mixture of water and mineral salts (sodium, potassium, magnesium, and chloride). The main function of hydrating or sports drinks is to replenish lost fluids and electrolytes or mineral salts that occur as a result of sweating caused by high-intensity and long-duration exercise. Some hydrating drinks may also contain carbohydrates, which provide energy. Hydrating drinks are recommended when performing high-intensity and long-duration physical exercise (more than 1.5 hours). The climate is another factor to consider as a hot environment promotes sweating even more, leading to greater loss of fluids, electrolytes, and glucose that need to be replaced. Replenishing these improves performance, delays fatigue, and accelerates recovery. It is recommended to take 1 to 2 ounces per serving, at intervals of 10 to 15 minutes, starting from the beginning of the exercise. The drink should be at a cool temperature (approximately 12 to 18°C), meaning neither too cold nor lukewarm. How to choose the type of drink while exercising? Water or sugar-free drinks Sugar-free hydrating drink Hydrating drink with sugar Energy drink Along with a balanced diet, they are the best option for staying well-hydrated if not undergoing significant physical exertion. To replenish fluids and electrolytes lost during sweating. Without carbohydrate contribution as a source of energy. To replenish fluids and electrolytes lost during sweating. With carbohydrate contribution as a source of energy.* Provide a sense of strength and vitality, but are not suitable for recovering lost fluids. Light, moderate, or intense exercise, lasting 60 minutes or less. Intense exercise between 60 and 90 minutes. Intense exercise lasting more than 90 minutes. Not recommended for exercising. *Limit hydrating drinks high in fructose (a type of carbohydrate) as these are difficult to digest and may cause discomfort affecting athletic performance. Important Note Hydrating drinks should never be used as a soda. They should be used exclusively for replenishing electrolytes after intense and long-duration physical exercise. Unnecessary and excessive consumption of sodium, potassium, and other electrolytes in these drinks can overload kidney function, leading to long-term issues. Topics of Interest Below are some low-fat recipes to consider when planning your diet after exercise. This is a delicious, nutritious, and easy-to-make salad; it's easy to transport and therefore ideal for taking as lunch to work, school, or even a picnic. Try this delicious recipe for chicken salad on a bed of lettuce! View the full recipe. Delicious and unparalleled brown rice salad with vegetables. Try it and enjoy this creative salad with rice. View the full recipe here. To enjoy a fresh, natural, and nutritious salad, prepare this fruit salad recipe; the best is to use fresh fruit. View the full recipe here. A salad that has the ideal combination for any palate. Besides being appealing to all senses, starting with the sight, followed by a variety of smells, and ending with the different flavors of various leaves, the sweetness of the watermelon, the softness and contrast of cheeses, the crunchiness of the walnut, and bacon. You will enjoy it! View the full recipe here. Tomato and mozzarella cheese salad with basil. Delicious and fresh. View the full recipe here. This recipe is ideal for tasting at parties and gatherings. It is also perfect for filling canapés. The vinaigrette gives it a delicious flavor. If you have never tried fresh tuna loin, I invite you to do so; it’s perfect. View the full recipe here. This salad is a typical French recipe but with a fusion touch with peaches. The goat cheese is browned in olive oil and placed on a bed of greens with peaches. View the full recipe here. A fresh cucumber and salmon salad with plating to impress. View the full recipe here. Prepare a tasty and sweet apple salad with blueberries and enjoy all the antioxidants these fruits offer you. View the full recipe here. These little eggs are a very healthy snack alternative for your whole family as they are full of protein. They are also a very good and delicious vegetarian option for everyone. View the full recipe here.