Hydration and Exercise: How to Get It Right
Choose the right beverage
Sometimes the simplest solution is the best, and that’s true when it comes to choosing a workout beverage.
“If you’re an average person, then water after a workout is just fine,” says Clark. But if your workout is more intense and you spend more than three hours at a time doing it, then Clark recommends chocolate milk. "It’s got sodium and calcium, which we lose when we sweat. It’s also got carbs to refuel and give energy, and the protein also helps to repair any damage.”
If milk or water isn’t your thing, sports drinks, coconut water, or other beverages are fine. Don't worry too much about electrolytes; Clark says food can provide those lost in sweat.
Next: Consume the right amount