After a vigorous workout, your body loses more than sweat. It also loses electrolytes and important minerals like sodium, chloride, potassium, and magnesium that are vital to your athletic performance.
When it comes to hydration, plain water is considered fine if your workout is under 90 minutes. But if you’re working out for longer than that, you may require electrolytes to help you rehydrate properly. Marisa Michael, a renowned dietitian and specialist in sports dietetics says “If you try to rehydrate with plain water, you may actually end up diluting what electrolytes are left in your blood and may cause something called hyponatremia, which refers to low sodium in your blood.”
Fortunately, there are tons of ultra-hydrating and electrolyte-replenishing sports drinks or mixes out in the market these days. But most drinks sold as vitamin- and nutrient-infused necessities for exercise are not more than sweet-colored sugar water. The American Heart Association suggests 6 teaspoon of added sugar daily for women; however, the most-popular selling sports drink available offers 21 grams of sugar per 12-ounce serving; that’s 5 ¼ teaspoons of sugar right there.
Here is the list of top ten healthy drinks that you can replace with Soda.
10. Green Tea
Green tea is widely known for its multiple health benefits. An 8-oz. cup of green tea contains between 24 and 45 milligrams of caffeine, which can help increase energy and alertness. In addition, green tea is rich in the amino acid L-theanine, which is known to help in better mental focus, and antioxidants that help protect healthy cells from the free radical generated by your body during exercise.
Lemon juice is a cure-all for both mind and body. It is widely known for fast absorption of vitamin C, and if consumed daily, it creates an emergency reserve the body can use when most needed. It strengthens ligaments, prevents sprains, helps in weight loss and keeps you dehydrated during vigorous workouts.
Drinking coffee before exercising helps to delay fatigue and increase endurance. One 8-oz. cup contains approximately 95 milligrams of caffeine. Like green tea, coffee is rich in antioxidants, some studies shows that a serving contains a greater amount of these protective compounds than a typical serving of blueberries, oranges or grape juice.
7. Cherry Juice
Cherry is an excellent fruit that has immense health benefits. According to the nutrionists, drinking cherry juice before running a marathon also has been shown to relieve athletes’ aches and pains after the event. This happens due to compounds naturally found in the juice promoting a healthy inflammatory response.
6. Chocolate Milk
Chocolate has proved to be full of benefits hat help boost your health and performance. According to studies, after a workout, you need to consume some protein with carbohydrates to help repair any microtears that occur in muscles during the workout and restore energy. Chocolate milk is a best source of both. The naturally combination of protein and carbs offers great benefits for athletes.
5. Aloe Vera Water
Aloe vera water is ideal for athletes and people who are into health and fitness. It contains vitamin B12, folate, choline, copper and potassium, 20 amino acids and seven of the eight essential amino acids. Moreover, aloe vera water boasts anti-inflammatory properties that aid in constipation and heartburn.
4. Watermelon Juice
Nutritionists have found that people who consume watermelon juice before exercising felt less sore the next day than those who drank a sports drink from the market. Not only that, Watermelon water boasts six times the amount of electrolytes of a standard sports drink and it includes benefits such as L-Citrulline, vitamin C, lycopene and antioxidants.
3. Cactus Water
Cactus water is well known for its hydrating effect and anti-inflammatory properties. Water derived from the cactus plant is famous as a naturally hydrating, plant-based drink. It contains hydrating antioxidants, naturally occurring electrolytes, vitamins, and minerals.
2. Homemade Veggie-Fruit Drink
There are many electrolyte-filled foods that can be used to make homemade hydrating drinks. Vegetables like celery, kale and cucumber are refreshing sources of natural hydration and taste great with a natural sweetener. Citrus foods like lemon, lime, and orange offer electrolytes and are great to add to any drink. By creating your own combinations you can have a hydrating-electrolyte drink.
1. Coconut Water
Coconut water has no flavor or artificial sugars. A healthy drink for your weak heart as it has abundant electrolytes hidden inside it. It also consists of antioxidants, phytonutrients, natural enzymes, naturally occurring vitamins and minerals, and much more. This is extremely good for athletes.