Nuwe resepte

Die beste en slegste drankies om te drink voor 'n oefensessie

Die beste en slegste drankies om te drink voor 'n oefensessie

Sommige vloeistowwe kan u oefensessie 'n hupstoot gee, en ander sal u oefening versterk

Is koeldrank goed om te drink voor 'n oefensessie?

Dors voordat u na die gimnasium gaan? Die vraag oor wat om te drink voor 'n oefensessie is al lank aan die orde vir debat. Almal het hul voor-oefenritueel, of dit nou 'n sportdrankie is, of om niks te eet of te drink nie, uit vrees vir negatiewe newe-effekte tydens oefening. Maar ongeag die dieet wat ons voor die oefening volg, is die meeste van ons onseker oor wat regtig die beste is voordat ons na die gimnasium gaan.

Klik hier om die beste en slegste drankies voor 'n oefensessie te sien

Om die verwarring te verhoog, het die drankbedryf ons oorstroom met 'n magdom energie en sportdrankies wat beweer dat dit die prestasie verbeter en uithouvermoë verhoog. Dit is maklik om vasgevang te raak in die hype en 'n drankie te kies sonder om regtig te weet of dit u oefenprogram werklik sal help of benadeel.

Een ding wat seker is, is dat dit belangrik is om hidreer te bly tydens oefening. Deur goed gehidreer te word, kan u vloeistowwe wat u tydens u oefening oefen, aanvul, en voorkom dat u ontwater word, wat dodelik as ernstig kan wees. Die beste manier om dehidrasie tydens oefening te vermy, is om vloeistowwe te drink voor, tydens en na u oefensessie.

Die enigste vraag wat oorbly, is watter drankie die beste keuse is. Die sleutel is om die voedingsetikette dop te hou wanneer u die drankgang van die kruidenierswinkel lees. Suiker en vet kan u oefensessie vertraag deur 'n suikerbotsing, krampe, naarheid en selfs diarree te veroorsaak, so groot hoeveelhede van hierdie voedingstowwe moet vermy word. Elektroliete soos kalium, natrium en magnesium gaan uit u liggaam as u sweet, sodat drankies wat dit bevat, 'n goeie manier kan wees om te voorkom dat die verlies te groot is, of om dit wat u reeds verloor het, aan te vul.

Hier is, in geen spesifieke volgorde nie, die beste en slegste drankies om u oefensessie aan te wakker.


Wat moet ek drink terwyl ek oefen?

Hoeveel en wat u moet drink terwyl u oefen.

Kyk op die mark en daar is 'n duiselingwekkende verskeidenheid sportdrankies wat belowe om u te help om langer te gaan, sterker te word, vinniger te hardloop en beter te herstel. Maar wat moet u drink vir u oefensessies?

Dit is beslis belangrik om gehidreer te bly tydens oefening. Maar vir die gemiddelde oefensessie van 60 minute of minder het u gewoonlik niks meer nodig as water nie. As u langer as 'n uur gaan, of as dit warm en vogtig buite is, benodig u moontlik die ekstra kalorieë en elektroliete wat sportdrankies verskaf.

Elke individu het verskillende behoeftes, gebaseer op gewig, sweet, en hoe hard u wil werk. Hier is wat u moet weet om gehidreer te bly.

STOK NA WATER. Eenvoudige water is die beste manier om te gaan. Maar as u dit net kan doen, probeer dan een van die vele gegeurde, kalorievrye waters op die mark. Lees die voedingsetiket en vermy ekstra kalorieë en suiker. As jy 'n natuurlike opsie wil hê wat 'n bietjie lekkerder is, kan jy 'n sny lemoen, suurlemoen, limoen, pomelo, 'n paar kruisementblare of selfs komkommer by jou water voeg.

BLY DEUR DIE DAG GEHYDRATEER. Dit is die beste manier om 'n druk van die laaste minuut te vermy om vloeistowwe voor 'n oefensessie te vermy, 'n slaperige of naar gevoel terwyl u op pad is en ongewenste putstoppe tydens u hardloop. Drink dus elke dag klein hoeveelhede water of kalorie-vrye drankies. 'N Goeie reël is om daagliks die helfte van u liggaamsgewig in gram te drink. As u dus 200 pond weeg, mik dan 100 gram gedurende die dag. As u 150 pond weeg, mik na 75.

DOEN DIE BADKAMER. As u voldoende gehidreer word, het u urine 'n ligte limonade of strooi. As dit duidelik is, drink u te veel. As dit die kleur van appelsap is, drink meer.

DRINK WANNEER JY & rsquoRE DORS IS. Dit is die advies van die International Marathon Medical Directors Association en Tim Noakes, MD, skrywer van Versuip: die ernstige probleem van oorhidrasie in uithouvermoë. Die dorsmeganisme van die liggaam en rsquos is uitstekend ingestel om u te vertel wanneer u moet hidreer.

Drink meer as dit warm en vogtig is. Hidrasie word die belangrikste tydens intense oefening in die hitte. As dit warm is en jy sweet, is dit makliker om dehidreer te word. Selfs effense uitdroging kan die inspanning moeiliker laat voel. Drink dus ekstra water en elektroliete as dit warm en vogtig buite is. Die beste opsie vir rehidrasie is om 'n lae-kalorie-drank te drink wat elektroliete soos natrium en kalium bevat. Goeie keuses sluit in sportdrankies (verminder kalorieë as u oefen), probeer kokoswater of water met 'n sny vrugte. Die verfrissende sweempie smaak kan jou meer laat drink. Hoeveel is genoeg? Probeer drink om by jou dors te pas. As u tegnies daaroor wil wees, weeg u eers voordat u vertrek en weer as u terugkeer. Vir elke kilogram liggaamsgewig wat u verloor, moet u ten minste 16 oz vloeistof drink. U sal weet dat u genoeg geëet het as u urine liggeel van kleur is.

Kontroleer die etiket voordat u drink. Baie sportdrankies lyk aantreklik, maar dit is ook vol kalorieë en suiker, wat dit maklik maak om al die kalorieë te eet wat u so hard gewerk het om te verbrand. Vermy spesiale koffiedrankies, hoë-oktaan sportdrankies en selfs vrugtesap, wat almal kalorieë bevat. Tensy u oefensessie meer as 'n uur duur of u baie laat sweet, moet u net so eenvoudig soos water met 'n sny kalk volg. As u elektroliete wil vervang, kies 'n kalorie-vrye sportdrank of selfs kokoswater. Onthou, as u doel is om gehidreer te bly terwyl u ook ongewenste gewig verloor, kies 'n drankie met minder as 50 kalorieë vir elke porsie van 16 gram.

KRY 'N SKUIT VOORLOP. Dit is goed om koffie of tee sonder kafeïen te drink voor 'n oefensessie. In werklikheid het studies getoon dat kafeïen energie en waaksaamheid verhoog. Maak seker dat u genoeg tyd tussen u java en u hardloop laat om die badkamer te bereik. Die hitte van die vloeistof laat die ingewande beweeg, en u hoef nie 'n ongewenste stop te maak nie.

DOEN DIE SWEETOETS. As u nuuskierig is om te sien hoeveel vloeistof u verloor tydens 'n uur lange oefensessie, kan u hier uitvind: Weeg uself kaal voor 'n oefensessie, dan weer nadat u klaar is. As u 'n kilogram verloor het tydens die oefensessie, het u 16 gram (een pond) gesweet. Volgende keer, as u in soortgelyke toestande oefen, streef u na 16 gram vloeistof tydens die oefensessie om dit wat u deur sweet verloor het, te vervang.

HERHYDRATEER POSTWORKOUT. Het u wit strepe op u vel of klere na u oefensessie? Dit beteken dat u 'n sout trui moet kry. Jy het baie natrium verloor. Drink 'n sportdrankie of water saam met 'n elektroliet -tablet. Daar is baie soorte suikervrye, lae-kalorie-elektroliet-tablette, wat vinnig in water oplos en help om elektroliete aan te vul. U kan ook groentesap probeer, wat 'n goeie bron van natrium is.

As u 'n hupstoot soek, probeer hierdie natuurlike resep om u eie sportdrankie te maak. Kombineer net hierdie bestanddele:


Wat moet ek drink terwyl ek oefen?

Hoeveel en wat u moet drink terwyl u oefen.

Kyk op die mark en daar is 'n duiselingwekkende verskeidenheid sportdrankies wat belowe om u te help om langer te gaan, sterker te word, vinniger te hardloop en beter te herstel. Maar wat moet u drink vir u oefensessies?

Dit is beslis belangrik om gehidreer te bly tydens oefening. Maar vir die gemiddelde oefensessie van 60 minute of minder het u gewoonlik niks meer nodig as water nie. As u langer as 'n uur gaan, of as dit warm en vogtig buite is, benodig u moontlik die ekstra kalorieë en elektroliete wat sportdrankies verskaf.

Elke individu het verskillende behoeftes, gebaseer op gewig, sweet, en hoe hard u wil werk. Hier is wat u moet weet om gehidreer te bly.

STOK NA WATER. Eenvoudige water is die beste manier om te gaan. Maar as u dit net kan doen, probeer dan een van die vele gegeurde, kalorievrye waters op die mark. Lees die voedingsetiket en vermy ekstra kalorieë en suiker. As jy 'n natuurlike opsie wil hê wat 'n bietjie lekkerder is, kan jy 'n sny lemoen, suurlemoen, lemmetjie, pomelo, 'n paar kruisementblare of selfs komkommer by jou water voeg.

BLY DEUR DIE DAG GEHYDRATEER. Dit is die beste manier om 'n druk van die laaste minuut te vermy om vloeistowwe voor 'n oefensessie te vermy, 'n slaperige of naar gevoel terwyl u op pad is en ongewenste putstoppe tydens u hardloop. Drink dus elke dag klein hoeveelhede water of kalorie-vrye drankies. 'N Goeie reël is om daagliks die helfte van u liggaamsgewig in gram te drink. As u dus 200 pond weeg, streef u na 100 gram gedurende die dag. As u 150 pond weeg, mik na 75.

DOEN DIE BADKAMER. As u voldoende gehidreer word, het u urine 'n ligte limonade of strooi. As dit duidelik is, drink u te veel. As dit die kleur van appelsap is, drink meer.

DRINK WANNEER JY & rsquoRE DORS IS. Dit is die advies van die International Marathon Medical Directors Association en Tim Noakes, MD, skrywer van Versuip: die ernstige probleem van oorhidrasie in uithouvermoë. Die dorsmeganisme van die liggaam en rsquos is uitstekend ingestel om u te vertel wanneer u moet hidreer.

Drink meer as dit warm en vogtig is. Hidrasie word die belangrikste tydens intense oefening in die hitte. As dit warm is en jy sweet, is dit makliker om dehidreer te word. Selfs effense uitdroging kan die inspanning moeiliker laat voel. Drink dus ekstra water en elektroliete as dit warm en vogtig buite is. Die beste opsie vir rehidrasie is om 'n lae-kalorie-drank te drink wat elektroliete soos natrium en kalium bevat. Goeie keuses sluit in sportdrankies (as u nie oefen nie), probeer kokoswater of water met 'n sny vrugte. Die verfrissende sweempie geur kan jou meer laat drink. Hoeveel is genoeg? Probeer drink om by jou dors te pas. As u tegnies daaroor wil wees, weeg u eers voordat u vertrek en weer as u terugkeer. Vir elke kilogram liggaamsgewig wat u verloor, moet u ten minste 16 oz vloeistof drink. U sal weet dat u genoeg geëet het as u urine liggeel van kleur is.

Kontroleer die etiket voordat u drink. Baie sportdrankies lyk aantreklik, maar dit is ook vol kalorieë en suiker, wat dit maklik maak om al die kalorieë te eet wat u so hard gewerk het om te verbrand. Vermy spesiale koffiedrankies, hoë-oktaan sportdrankies en selfs vrugtesap, wat almal kalorieë bevat. Tensy u oefensessie meer as 'n uur duur of u baie laat sweet, moet u net so eenvoudig soos water met 'n sny kalk volg. As u elektroliete wil vervang, kies 'n kalorie-vrye sportdrank of selfs kokoswater. Onthou, as u doel is om gehidreer te bly terwyl u ook ongewenste gewig verloor, kies 'n drankie met minder as 50 kalorieë vir elke porsie van 16 gram.

KRY 'N SKUIT VOORLOP. Dit is goed om koffie of tee sonder kafeïen te drink voor 'n oefensessie. In werklikheid het studies getoon dat kafeïen energie en waaksaamheid verhoog. Maak seker dat u genoeg tyd tussen u java en u hardloop laat om die badkamer te bereik. Die hitte van die vloeistof laat die ingewande beweeg, en u hoef nie 'n ongewenste stop te maak nie.

DOEN DIE SWEETOETS. As u nuuskierig is om te sien hoeveel vloeistof u verloor tydens 'n uur lange oefensessie, kan u hier uitvind: Weeg uself kaal voor 'n oefensessie, dan weer nadat u klaar is. As u 'n pond verloor het tydens die oefensessie, het u 16 gram (een pond) gesweet. Volgende keer, as u in soortgelyke toestande oefen, streef u na 16 gram vloeistof tydens die oefensessie om dit wat u deur sweet verloor het, te vervang.

HERHYDRATEER POSTWORKOUT. Het u wit strepe op u vel of klere na u oefensessie? Dit beteken dat u 'n sout trui moet kry. Jy het baie natrium verloor. Drink 'n sportdrankie of water saam met 'n elektroliet -tablet. Daar is baie soorte suikervrye, lae-kalorie-elektroliet-tablette, wat vinnig in water oplos en help om elektroliete aan te vul. U kan ook groentesap probeer, wat 'n goeie bron van natrium is.

As u 'n hupstoot soek, probeer hierdie natuurlike resep om u eie sportdrankie te maak. Kombineer net hierdie bestanddele:


Wat moet ek drink terwyl ek oefen?

Hoeveel en wat u moet drink terwyl u oefen.

Kyk op die mark en daar is 'n duizelingwekkende verskeidenheid sportdrankies wat belowe om u te help om langer te gaan, sterker te word, vinniger te hardloop en beter te herstel. Maar wat moet u drink vir u oefensessies?

Dit is beslis belangrik om tydens die oefening gehidreer te bly. Maar vir die gemiddelde oefensessie van 60 minute of minder het u gewoonlik niks meer nodig as water nie. As u langer as 'n uur gaan, of as dit warm en vogtig buite is, benodig u moontlik die ekstra kalorieë en elektroliete wat sportdrankies verskaf.

Elke individu het verskillende behoeftes, gebaseer op gewig, sweet, en hoe hard u wil werk. Hier is wat u moet weet om gehidreer te bly.

STOK NA WATER. Eenvoudige water is die beste manier om te gaan. Maar as u dit net kan doen, probeer dan een van die vele geurige, kalorievrye waters op die mark. Lees die voedingsetiket en vermy ekstra kalorieë en suiker. As jy 'n natuurlike opsie wil hê wat 'n bietjie lekkerder is, kan jy 'n sny lemoen, suurlemoen, lemmetjie, pomelo, 'n paar kruisementblare of selfs komkommer by jou water voeg.

BLY DEUR DIE DAG GEHYDRATEER. Dit is die beste manier om 'n druk van die laaste minuut te vermy om vloeistowwe voor 'n oefensessie te skud, 'n slaperige of naar gevoel terwyl u op pad is en ongewenste putstop tydens u hardloop. Drink dus elke dag klein hoeveelhede water of kalorie-vrye drankies. 'N Goeie reël is om daagliks die helfte van u liggaamsgewig in gram te drink. As u dus 200 pond weeg, mik dan 100 gram gedurende die dag. As u 150 pond weeg, mik na 75.

DOEN DIE BADKAMER. As u voldoende gehidreer word, het u urine 'n ligte limonade of strooi. As dit duidelik is, drink u te veel. Drink meer as die appelsap die kleur het.

DRINK WANNEER JY & rsquoRE DORS IS. Dit is die advies van die International Marathon Medical Directors Association en Tim Noakes, MD, skrywer van Versuip: die ernstige probleem van oorhidrasie in uithouvermoë. Die dorsmeganisme van die liggaam en rsquos is uitstekend ingestel om u te vertel wanneer u moet hidreer.

Drink meer as dit warm en vogtig is. Hidrasie word die belangrikste tydens intense oefening in die hitte. As dit warm is en jy sweet, is dit makliker om dehidreer te word. Selfs effense uitdroging kan die inspanning moeiliker laat voel. Drink dus ekstra water en elektroliete as dit warm en vogtig buite is. Die beste opsie vir rehidrasie is om 'n lae-kalorie-drank te drink wat elektroliete soos natrium en kalium bevat. Goeie keuses sluit in sportdrankies (verminder kalorieë as u oefen), probeer kokoswater of water met 'n sny vrugte. Die verfrissende sweempie geur kan jou meer laat drink. Hoeveel is genoeg? Probeer drink om by jou dors te pas. As u tegnies daaroor wil wees, weeg u eers voordat u vertrek en weer as u terugkeer. Vir elke kilogram liggaamsgewig wat u verloor, moet u ten minste 16 oz vloeistof drink. U sal weet dat u genoeg geëet het as u urine liggeel van kleur is.

Kontroleer die etiket voordat u drink. Baie sportdrankies lyk aantreklik, maar dit is ook vol kalorieë en suiker, wat dit maklik maak om al die kalorieë te eet wat u so hard gewerk het om te verbrand. Vermy spesiale koffiedrankies, hoë-oktaan sportdrankies en selfs vrugtesap, wat almal kalorieë bevat. Tensy u oefensessie meer as 'n uur duur of u baie laat sweet, moet u net so eenvoudig soos water met 'n sny kalk volg. As u elektroliete wil vervang, kies 'n kalorie-vrye sportdrankie of selfs kokoswater. Onthou, as u doel is om gehidreer te bly terwyl u ook ongewenste gewig verloor, kies 'n drankie met minder as 50 kalorieë vir elke porsie van 16 gram.

KRY 'N SKUIT VOORLOP. Dit is goed om koffie of tee sonder kafeïen te drink voor 'n oefensessie. In werklikheid het studies getoon dat kafeïen energie en waaksaamheid verhoog. Maak seker dat u genoeg tyd tussen u java en u hardloop laat om die badkamer te bereik. Die hitte van die vloeistof laat die ingewande beweeg, en u hoef nie 'n ongewenste stop te maak nie.

DOEN DIE SWEETOETS. As u nuuskierig is om te sien hoeveel vloeistof u verloor tydens 'n uur lange oefensessie, kan u hier uitvind: Weeg uself kaal voor 'n oefensessie, dan weer nadat u klaar is. As u 'n pond verloor het tydens die oefensessie, het u 16 gram (een pond) gesweet. Volgende keer, as u in soortgelyke toestande oefen, streef u na 16 gram vloeistof tydens die oefensessie om dit wat u deur sweet verloor het, te vervang.

HERHYDRATEER POSTWORKOUT. Het u wit strepe op u vel of klere na u oefensessie? Dit beteken dat u 'n sout trui moet kry. Jy het baie natrium verloor. Drink 'n sportdrankie of water saam met 'n elektroliet -tablet. Daar is baie soorte suikervrye, lae-kalorie-elektroliet-tablette, wat vinnig in water oplos en help om elektroliete aan te vul. U kan ook groentesap probeer, wat 'n goeie bron van natrium is.

As u 'n hupstoot soek, probeer hierdie natuurlike resep om u eie sportdrankie te maak. Kombineer net hierdie bestanddele:


Wat moet ek drink terwyl ek oefen?

Hoeveel en wat u moet drink terwyl u oefen.

Kyk op die mark en daar is 'n duizelingwekkende verskeidenheid sportdrankies wat belowe om u te help om langer te gaan, sterker te word, vinniger te hardloop en beter te herstel. Maar wat moet u drink vir u oefensessies?

Dit is beslis belangrik om gehidreer te bly tydens oefening. Maar vir die gemiddelde oefensessie van 60 minute of minder het u gewoonlik niks meer nodig as water nie. As u langer as 'n uur gaan, of as dit warm en vogtig buite is, benodig u moontlik die ekstra kalorieë en elektroliete wat sportdrankies verskaf.

Elke individu het verskillende behoeftes, gebaseer op gewig, sweet, en hoe hard u wil werk. Hier is wat u moet weet om gehidreer te bly.

STOK NA WATER. Eenvoudige water is die beste manier om te gaan. Maar as u dit net kan doen, probeer dan een van die vele gegeurde, kalorievrye waters op die mark. Lees die voedingsetiket en vermy ekstra kalorieë en suiker. As jy 'n natuurlike opsie wil hê wat 'n bietjie lekkerder is, kan jy 'n sny lemoen, suurlemoen, limoen, pomelo, 'n paar kruisementblare of selfs komkommer by jou water voeg.

BLY DEUR DIE DAG GEHYDRATEER. Dit is die beste manier om 'n druk van die laaste minuut te vermy om vloeistowwe voor 'n oefensessie te vermy, 'n slaperige of naar gevoel terwyl u op pad is en ongewenste putstoppe tydens u hardloop. Drink dus elke dag klein hoeveelhede water of kalorie-vrye drankies. 'N Goeie reël is om daagliks die helfte van u liggaamsgewig in gram te drink. As u dus 200 pond weeg, mik dan 100 gram gedurende die dag. As u 150 pond weeg, mik na 75.

DOEN DIE BADKAMER. As u voldoende gehidreer word, het u urine 'n ligte limonade of strooi. As dit duidelik is, drink u te veel. Drink meer as die appelsap die kleur het.

DRINK WANNEER JY & rsquoRE DORS IS. Dit is die advies van die International Marathon Medical Directors Association en Tim Noakes, MD, skrywer van Versuip: die ernstige probleem van oorhidrasie in uithouvermoë. Die dorsmeganisme van die liggaam en rsquos is uitstekend ingestel om u te vertel wanneer u moet hidreer.

Drink meer as dit warm en vogtig is. Hidrasie word die belangrikste tydens intense oefening in die hitte. As dit warm is en jy sweet, is dit makliker om dehidreer te word. Selfs effense uitdroging kan die inspanning moeiliker laat voel. Drink dus ekstra water en elektroliete as dit warm en vogtig buite is. Die beste opsie vir rehidrasie is om 'n lae-kalorie-drank te drink wat elektroliete soos natrium en kalium bevat. Goeie keuses sluit in sportdrankies (verminder kalorieë as u oefen), probeer kokoswater of water met 'n sny vrugte. Die verfrissende sweempie smaak kan jou meer laat drink. Hoeveel is genoeg? Probeer drink om by jou dors te pas. As u tegnies daaroor wil wees, weeg u eers voordat u vertrek en weer as u terugkeer. Vir elke kilogram liggaamsgewig wat u verloor, moet u ten minste 16 oz vloeistof drink. U sal weet dat u genoeg geëet het as u urine liggeel van kleur is.

Kontroleer die etiket voordat u drink. Baie sportdrankies lyk aantreklik, maar dit is ook vol kalorieë en suiker, wat dit maklik maak om al die kalorieë te eet wat u so hard gewerk het om te verbrand. Vermy spesiale koffiedrankies, hoë-oktaan sportdrankies en selfs vrugtesap, wat almal kalorieë bevat. Tensy u oefensessie meer as 'n uur duur of u baie laat sweet, moet u net so eenvoudig soos water met 'n sny kalk volg. As u elektroliete wil vervang, kies 'n kalorie-vrye sportdrankie of selfs kokoswater. Onthou, as u doel is om gehidreer te bly terwyl u ook ongewenste gewig verloor, kies 'n drankie met minder as 50 kalorieë vir elke porsie van 16 gram.

KRY 'N SKUIT VOORLOP. Dit is goed om koffie of tee sonder kafeïen te drink voor 'n oefensessie. In werklikheid het studies getoon dat kafeïen energie en waaksaamheid verhoog. Maak seker dat u genoeg tyd tussen u java en u hardloop laat om die badkamer te bereik. Die hitte van die vloeistof laat die ingewande beweeg, en u hoef nie 'n ongewenste stop te maak nie.

DOEN DIE SWEETOETS. As u nuuskierig is om te sien hoeveel vloeistof u verloor tydens 'n uur lange oefensessie, kan u hier uitvind: Weeg uself kaal voor 'n oefensessie, dan weer nadat u klaar is. As u 'n pond verloor het tydens die oefensessie, het u 16 gram (een pond) gesweet. As u die volgende keer in soortgelyke toestande oefen, streef u na 16 gram vloeistof tydens die oefensessie om dit wat u deur sweet verloor het, te vervang.

HERHYDRATEER POSWERKING. Het u wit strepe op u vel of klere na u oefensessie? Dit beteken dat u 'n sout trui moet kry. Jy het baie natrium verloor. Drink 'n sportdrankie of water saam met 'n elektroliet -tablet. Daar is baie soorte suikervrye, lae-kalorie-elektroliet-tablette, wat vinnig in water oplos en help om elektroliete aan te vul. U kan ook groentesap probeer, wat 'n goeie bron van natrium is.

As u 'n hupstoot soek, probeer hierdie natuurlike resep om u eie sportdrankie te maak. Kombineer net hierdie bestanddele:


Wat moet ek drink terwyl ek oefen?

Hoeveel en wat u moet drink terwyl u oefen.

Kyk op die mark en daar is 'n duizelingwekkende verskeidenheid sportdrankies wat belowe om u te help om langer te gaan, sterker te word, vinniger te hardloop en beter te herstel. Maar wat moet u drink vir u oefensessies?

Dit is beslis belangrik om tydens die oefening gehidreer te bly. Maar vir die gemiddelde oefensessie van 60 minute of minder het u gewoonlik niks meer nodig as water nie. As u langer as 'n uur gaan, of as dit warm en vogtig buite is, benodig u moontlik die ekstra kalorieë en elektroliete wat sportdrankies verskaf.

Elke individu het verskillende behoeftes, gebaseer op gewig, sweet, en hoe hard u wil werk. Hier is wat u moet weet om gehidreer te bly.

STOK NA WATER. Eenvoudige water is die beste manier om te gaan. Maar as u dit net kan doen, probeer dan een van die vele gegeurde, kalorievrye waters op die mark. Lees die voedingsetiket en vermy ekstra kalorieë en suiker. As jy 'n natuurlike opsie wil hê wat 'n bietjie lekkerder is, kan jy 'n sny lemoen, suurlemoen, limoen, pomelo, 'n paar kruisementblare of selfs komkommer by jou water voeg.

BLY DEUR DIE DAG GEHYDRATEER. Dit is die beste manier om 'n druk van die laaste minuut te vermy om vloeistowwe voor 'n oefensessie te vermy, 'n slaperige of naar gevoel terwyl u op pad is en ongewenste putstoppe tydens u hardloop. Drink dus elke dag klein hoeveelhede water of kalorie-vrye drankies. 'N Goeie reël is om daagliks die helfte van u liggaamsgewig in gram te drink. As u dus 200 pond weeg, streef u na 100 gram gedurende die dag. As u 150 pond weeg, mik na 75.

DOEN DIE BADKAMER. As u voldoende gehidreer word, het u urine 'n ligte limonade of strooi. As dit duidelik is, drink u te veel. As dit die kleur van appelsap is, drink meer.

DRINK WANNEER JY & rsquoRE DORS IS. Dit is die advies van die International Marathon Medical Directors Association en Tim Noakes, MD, skrywer van Versuip: die ernstige probleem van oorhidrasie in uithouvermoë. Die dorsmeganisme van die liggaam en rsquos is uitstekend ingestel om u te vertel wanneer u moet hidreer.

Drink meer as dit warm en vogtig is. Hidrasie word die belangrikste tydens intense oefening in die hitte. As dit warm is en jy sweet, is dit makliker om dehidreer te word. Selfs effense uitdroging kan die inspanning moeiliker laat voel. Drink dus ekstra water en elektroliete as dit warm en vogtig buite is. Die beste opsie vir rehidrasie is om 'n lae-kalorie-drank te drink wat elektroliete soos natrium en kalium bevat. Goeie keuses sluit in sportdrankies (verminder kalorieë as u oefen), probeer kokoswater of water met 'n sny vrugte. Die verfrissende sweempie smaak kan jou meer laat drink. Hoeveel is genoeg? Probeer drink om by jou dors te pas. As u tegnies daaroor wil wees, weeg u eers voordat u vertrek en weer as u terugkeer. Vir elke kilogram liggaamsgewig wat u verloor, moet u ten minste 16 oz vloeistof drink. U sal weet dat u genoeg geëet het as u urine liggeel van kleur is.

Kontroleer die etiket voordat u drink. Baie sportdrankies lyk aantreklik, maar dit is ook vol kalorieë en suiker, wat dit maklik maak om al die kalorieë te eet wat u so hard gewerk het om te verbrand. Vermy spesiale koffiedrankies, hoë-oktaan sportdrankies en selfs vrugtesap, wat almal kalorieë bevat. Tensy u oefensessie meer as 'n uur duur of u baie laat sweet, moet u net so eenvoudig soos water met 'n sny kalk volg. As u elektroliete wil vervang, kies 'n kalorie-vrye sportdrankie of selfs kokoswater. Onthou, as u doel is om gehidreer te bly terwyl u ook ongewenste gewig verloor, kies 'n drankie met minder as 50 kalorieë vir elke porsie van 16 gram.

KRY 'N SKUIT VOORLOP. Dit is goed om koffie of tee sonder kafeïen te drink voor 'n oefensessie. In werklikheid het studies getoon dat kafeïen energie en waaksaamheid verhoog. Maak seker dat u genoeg tyd tussen u java en u hardloop laat om die badkamer te bereik. Die hitte van die vloeistof laat die ingewande beweeg, en u hoef nie 'n ongewenste stop te maak nie.

DOEN DIE SWETTOETS. As u nuuskierig is om te sien hoeveel vloeistof u verloor tydens 'n uur lange oefensessie, kan u hier uitvind: Weeg uself kaal voor 'n oefensessie, dan weer nadat u klaar is. As u 'n pond verloor het tydens die oefensessie, het u 16 gram (een pond) gesweet. Volgende keer, as u in soortgelyke toestande oefen, streef u na 16 gram vloeistof tydens die oefensessie om dit wat u deur sweet verloor het, te vervang.

HERHYDRATEER POSTWORKOUT. Het u wit strepe op u vel of klere na u oefensessie? Dit beteken dat u 'n sout trui moet kry. Jy het baie natrium verloor. Drink 'n sportdrankie of water saam met 'n elektroliet -tablet. Daar is baie soorte suikervrye, lae-kalorie-elektroliet-tablette, wat vinnig in water oplos en help om elektroliete aan te vul. U kan ook groentesap probeer, wat 'n goeie bron van natrium is.

As u 'n hupstoot soek, probeer hierdie natuurlike resep om u eie sportdrankie te maak. Kombineer net hierdie bestanddele:


Wat moet ek drink terwyl ek oefen?

Hoeveel en wat u moet drink terwyl u oefen.

Kyk op die mark en daar is 'n duizelingwekkende verskeidenheid sportdrankies wat belowe om u te help om langer te gaan, sterker te word, vinniger te hardloop en beter te herstel. Maar wat moet u drink vir u oefensessies?

Dit is beslis belangrik om gehidreer te bly tydens oefening. Maar vir die gemiddelde oefensessie van 60 minute of minder het u gewoonlik niks meer nodig as water nie. As u langer as 'n uur gaan, of as dit warm en vogtig buite is, benodig u moontlik die ekstra kalorieë en elektroliete wat sportdrankies verskaf.

Elke individu het verskillende behoeftes, gebaseer op gewig, sweet, en hoe hard u wil werk. Hier is wat u moet weet om gehidreer te bly.

STOK NA WATER. Eenvoudige water is die beste manier om te gaan. Maar as u dit net kan doen, probeer dan een van die vele gegeurde, kalorievrye waters op die mark. Lees die voedingsetiket en vermy ekstra kalorieë en suiker. As jy 'n natuurlike opsie wil hê wat 'n bietjie lekkerder is, kan jy 'n sny lemoen, suurlemoen, limoen, pomelo, 'n paar kruisementblare of selfs komkommer by jou water voeg.

BLY DEUR DIE DAG GEHYDRATEER. Dit is die beste manier om 'n druk van die laaste minuut te vermy om vloeistowwe voor 'n oefensessie te vermy, 'n slaperige of naar gevoel terwyl u op pad is en ongewenste putstoppe tydens u hardloop. Drink dus elke dag klein hoeveelhede water of kalorie-vrye drankies. 'N Goeie reël is om daagliks die helfte van u liggaamsgewig in gram te drink. As u dus 200 pond weeg, mik dan 100 gram gedurende die dag. As u 150 pond weeg, mik na 75.

DOEN DIE BADKAMER. As u voldoende hidreer, het u urine die kleur van bleek limonade of strooi. As dit duidelik is, drink u te veel. Drink meer as die appelsap die kleur het.

DRINK WANNEER JY & rsquoRE DORS IS. Dit is die advies van die International Marathon Medical Directors Association en Tim Noakes, MD, skrywer van Versuip: die ernstige probleem van oorhidrasie in uithouvermoë. Die dorsmeganisme van die liggaam en rsquos is uitstekend ingestel om u te vertel wanneer u moet hidreer.

Drink meer as dit warm en vogtig is. Hidrasie word die belangrikste tydens intense oefening in die hitte. As dit warm is en jy sweet, is dit makliker om dehidreer te word. Selfs effense uitdroging kan die inspanning moeiliker laat voel. Drink dus ekstra water en elektroliete as dit warm en vogtig buite is. Die beste opsie vir rehidrasie is om 'n lae-kalorie-drank te drink wat elektroliete soos natrium en kalium bevat. Goeie keuses sluit in sportdrankies (verminder kalorieë as u oefen), probeer kokoswater of water met 'n sny vrugte. Die verfrissende sweempie smaak kan jou meer laat drink. Hoeveel is genoeg? Probeer drink om by jou dors te pas. As u tegnies daaroor wil wees, weeg u eers voordat u vertrek en weer as u terugkeer. Vir elke kilogram liggaamsgewig wat u verloor, moet u ten minste 16 oz vloeistof drink. U sal weet dat u genoeg geëet het as u urine liggeel van kleur is.

Kontroleer die etiket voordat u drink. Baie sportdrankies lyk aantreklik, maar dit is ook vol kalorieë en suiker, wat dit maklik maak om al die kalorieë te eet wat u so hard gewerk het om te verbrand. Vermy spesiale koffiedrankies, hoë-oktaan sportdrankies en selfs vrugtesap, wat baie kalorieë bevat. Unless your workout lasted over an hour or cause you to sweat profusely, stick to something as simple as water with a slice of lime. If you're looking to replace electrolytes, choose a calorie-free sports drink or even coconut water. Remember, if your goal is to stay hydrated while also shedding unwanted weight, choose a drink with less than 50 calories for every 16-ounce serving.

GET A JOLT PRERUN. It&rsquos okay to drink coffee or caffeinated tea before a workout. In fact studies have shown that caffeine boosts energy and alertness. Just be sure to leave enough time between your java and your run to hit the bathroom. The heat of the liquid gets the bowels moving, and you don&rsquot want to have to make an unwanted stop on the run.

DO THE SWEAT TEST. If you&rsquore curious to see how much fluid you lose during an hour-long workout, here&rsquos how to find out: Weigh yourself naked before a workout, then again after you&rsquore done. If you lost one pound during the workout, you sweated 16 ounces (one pound). Next time, when you&rsquore working out in similar conditions, aim for 16 ounces of fluids during the workout to replace what you lost through sweating.

REHYDRATE POSTWORKOUT. Do you have white streaks on your skin or clothes after your workout? It means you&rsquore a salty sweater. You&rsquove lost a lot of sodium. Have a sports drink or water with an electrolyte tablet. There are many types of sugar-free, low-calorie electrolyte tablets, which dissolve quickly in water and help replenish electrolytes. You might also try vegetable juice, which is a good source of sodium.

If you&rsquore looking for a boost, try this all-natural recipe to make your own sports drink. Just combine these ingredients:


What Should I Drink While Exercising?

How much and what you should drink while working out.

Look on the market and there are a dizzying array of sports drinks that promise to help you go longer, get stronger, run faster, and recover better. But what should you drink for your workouts?

Certainly it&rsquos important to stay hydrated during exercise. But for the average workout of 60 minutes or less, you typically won&rsquot need anything more than water. If you&rsquore going longer than an hour, or it&rsquos hot and humid outside, then you may need the extra calories and electrolytes that sports drinks provide.

Each individual has different needs based on weight, sweat rate, and how hard you&rsquore working. Here is what you need to know to stay hydrated.

STICK TO WATER. Simple water is the best way to go. But if you just can&rsquot stomach it, try one of the many flavored, calorie-free waters on the market. Be sure to read the nutrition label and avoid extra calories and sugar. If you want a natural option that&rsquos a little tastier, try adding a slice of orange, lemon, lime, grapefruit, a few mint leaves, or even cucumber to your water.

STAY HYDRATED THROUGHOUT THE DAY. This is the best way to avoid a last-minute push to pound fluids before a workout, a sloshy or nauseous feeling while you&rsquore on the road, and unwanted pit stops on your run. So sip small amounts of water or calorie-free beverages throughout each day. A good rule of thumb is to aim to drink half your body weight in ounces daily. So if you weigh 200 pounds, aim for 100 ounces throughout the day. If you weigh 150 pounds, aim for 75.

DO THE BATHROOM CHECK. When you&rsquore adequately hydrated, your urine will be the color of pale lemonade or straw. If it&rsquos clear, you're drinking too much. If it's the color of apple juice, drink more.

DRINK WHEN YOU&rsquoRE THIRSTY. That&rsquos the advice from the International Marathon Medical Directors Association and Tim Noakes, M.D., author of Waterlogged: The Serious Problem of Overhydration in Endurance Sports. The body&rsquos thirst mechanism is exquisitely tuned to tell you when you need to hydrate.

DRINK MORE WHEN IT'S HOT AND HUMID. Hydration becomes most important during intense exercise in the heat. When it's hot and you're sweating, it's easier to get dehydrated. Even slight dehydration can make the effort feel tougher. So drink extra water and electrolytes when it's hot &/humid outside. The best bet for rehydration is to consume a low-cal beverage that contains electrolytes such as sodium and potassium. Good choices include sports drinks (go low-cal if your workout), try coconut water, or water with a slice of fruit. The refreshing hint of flavor may drive you to drink more. How much is enough? Try to drink to match your thirst. If you want to be technical about it, simply weigh yourself before heading out and once again when you return. For every pound of body weight you lose, aim to drink at least 16 oz of fluid. You'll know you've consumed enough when your urine runs light yellow in color.

CHECK THE LABEL BEFORE YOU SIP. Many sports drinks look appealing, but they are also laden with calories and sugar, which makes it easy to consume all the calories that you worked so hard to burn. Avoid specialty coffee drinks, high-octane sports drinks, and even fruit juice, all of which can be high in calories. Unless your workout lasted over an hour or cause you to sweat profusely, stick to something as simple as water with a slice of lime. If you're looking to replace electrolytes, choose a calorie-free sports drink or even coconut water. Remember, if your goal is to stay hydrated while also shedding unwanted weight, choose a drink with less than 50 calories for every 16-ounce serving.

GET A JOLT PRERUN. It&rsquos okay to drink coffee or caffeinated tea before a workout. In fact studies have shown that caffeine boosts energy and alertness. Just be sure to leave enough time between your java and your run to hit the bathroom. The heat of the liquid gets the bowels moving, and you don&rsquot want to have to make an unwanted stop on the run.

DO THE SWEAT TEST. If you&rsquore curious to see how much fluid you lose during an hour-long workout, here&rsquos how to find out: Weigh yourself naked before a workout, then again after you&rsquore done. If you lost one pound during the workout, you sweated 16 ounces (one pound). Next time, when you&rsquore working out in similar conditions, aim for 16 ounces of fluids during the workout to replace what you lost through sweating.

REHYDRATE POSTWORKOUT. Do you have white streaks on your skin or clothes after your workout? It means you&rsquore a salty sweater. You&rsquove lost a lot of sodium. Have a sports drink or water with an electrolyte tablet. There are many types of sugar-free, low-calorie electrolyte tablets, which dissolve quickly in water and help replenish electrolytes. You might also try vegetable juice, which is a good source of sodium.

If you&rsquore looking for a boost, try this all-natural recipe to make your own sports drink. Just combine these ingredients:


What Should I Drink While Exercising?

How much and what you should drink while working out.

Look on the market and there are a dizzying array of sports drinks that promise to help you go longer, get stronger, run faster, and recover better. But what should you drink for your workouts?

Certainly it&rsquos important to stay hydrated during exercise. But for the average workout of 60 minutes or less, you typically won&rsquot need anything more than water. If you&rsquore going longer than an hour, or it&rsquos hot and humid outside, then you may need the extra calories and electrolytes that sports drinks provide.

Each individual has different needs based on weight, sweat rate, and how hard you&rsquore working. Here is what you need to know to stay hydrated.

STICK TO WATER. Simple water is the best way to go. But if you just can&rsquot stomach it, try one of the many flavored, calorie-free waters on the market. Be sure to read the nutrition label and avoid extra calories and sugar. If you want a natural option that&rsquos a little tastier, try adding a slice of orange, lemon, lime, grapefruit, a few mint leaves, or even cucumber to your water.

STAY HYDRATED THROUGHOUT THE DAY. This is the best way to avoid a last-minute push to pound fluids before a workout, a sloshy or nauseous feeling while you&rsquore on the road, and unwanted pit stops on your run. So sip small amounts of water or calorie-free beverages throughout each day. A good rule of thumb is to aim to drink half your body weight in ounces daily. So if you weigh 200 pounds, aim for 100 ounces throughout the day. If you weigh 150 pounds, aim for 75.

DO THE BATHROOM CHECK. When you&rsquore adequately hydrated, your urine will be the color of pale lemonade or straw. If it&rsquos clear, you're drinking too much. If it's the color of apple juice, drink more.

DRINK WHEN YOU&rsquoRE THIRSTY. That&rsquos the advice from the International Marathon Medical Directors Association and Tim Noakes, M.D., author of Waterlogged: The Serious Problem of Overhydration in Endurance Sports. The body&rsquos thirst mechanism is exquisitely tuned to tell you when you need to hydrate.

DRINK MORE WHEN IT'S HOT AND HUMID. Hydration becomes most important during intense exercise in the heat. When it's hot and you're sweating, it's easier to get dehydrated. Even slight dehydration can make the effort feel tougher. So drink extra water and electrolytes when it's hot &/humid outside. The best bet for rehydration is to consume a low-cal beverage that contains electrolytes such as sodium and potassium. Good choices include sports drinks (go low-cal if your workout), try coconut water, or water with a slice of fruit. The refreshing hint of flavor may drive you to drink more. How much is enough? Try to drink to match your thirst. If you want to be technical about it, simply weigh yourself before heading out and once again when you return. For every pound of body weight you lose, aim to drink at least 16 oz of fluid. You'll know you've consumed enough when your urine runs light yellow in color.

CHECK THE LABEL BEFORE YOU SIP. Many sports drinks look appealing, but they are also laden with calories and sugar, which makes it easy to consume all the calories that you worked so hard to burn. Avoid specialty coffee drinks, high-octane sports drinks, and even fruit juice, all of which can be high in calories. Unless your workout lasted over an hour or cause you to sweat profusely, stick to something as simple as water with a slice of lime. If you're looking to replace electrolytes, choose a calorie-free sports drink or even coconut water. Remember, if your goal is to stay hydrated while also shedding unwanted weight, choose a drink with less than 50 calories for every 16-ounce serving.

GET A JOLT PRERUN. It&rsquos okay to drink coffee or caffeinated tea before a workout. In fact studies have shown that caffeine boosts energy and alertness. Just be sure to leave enough time between your java and your run to hit the bathroom. The heat of the liquid gets the bowels moving, and you don&rsquot want to have to make an unwanted stop on the run.

DO THE SWEAT TEST. If you&rsquore curious to see how much fluid you lose during an hour-long workout, here&rsquos how to find out: Weigh yourself naked before a workout, then again after you&rsquore done. If you lost one pound during the workout, you sweated 16 ounces (one pound). Next time, when you&rsquore working out in similar conditions, aim for 16 ounces of fluids during the workout to replace what you lost through sweating.

REHYDRATE POSTWORKOUT. Do you have white streaks on your skin or clothes after your workout? It means you&rsquore a salty sweater. You&rsquove lost a lot of sodium. Have a sports drink or water with an electrolyte tablet. There are many types of sugar-free, low-calorie electrolyte tablets, which dissolve quickly in water and help replenish electrolytes. You might also try vegetable juice, which is a good source of sodium.

If you&rsquore looking for a boost, try this all-natural recipe to make your own sports drink. Just combine these ingredients:


What Should I Drink While Exercising?

How much and what you should drink while working out.

Look on the market and there are a dizzying array of sports drinks that promise to help you go longer, get stronger, run faster, and recover better. But what should you drink for your workouts?

Certainly it&rsquos important to stay hydrated during exercise. But for the average workout of 60 minutes or less, you typically won&rsquot need anything more than water. If you&rsquore going longer than an hour, or it&rsquos hot and humid outside, then you may need the extra calories and electrolytes that sports drinks provide.

Each individual has different needs based on weight, sweat rate, and how hard you&rsquore working. Here is what you need to know to stay hydrated.

STICK TO WATER. Simple water is the best way to go. But if you just can&rsquot stomach it, try one of the many flavored, calorie-free waters on the market. Be sure to read the nutrition label and avoid extra calories and sugar. If you want a natural option that&rsquos a little tastier, try adding a slice of orange, lemon, lime, grapefruit, a few mint leaves, or even cucumber to your water.

STAY HYDRATED THROUGHOUT THE DAY. This is the best way to avoid a last-minute push to pound fluids before a workout, a sloshy or nauseous feeling while you&rsquore on the road, and unwanted pit stops on your run. So sip small amounts of water or calorie-free beverages throughout each day. A good rule of thumb is to aim to drink half your body weight in ounces daily. So if you weigh 200 pounds, aim for 100 ounces throughout the day. If you weigh 150 pounds, aim for 75.

DO THE BATHROOM CHECK. When you&rsquore adequately hydrated, your urine will be the color of pale lemonade or straw. If it&rsquos clear, you're drinking too much. If it's the color of apple juice, drink more.

DRINK WHEN YOU&rsquoRE THIRSTY. That&rsquos the advice from the International Marathon Medical Directors Association and Tim Noakes, M.D., author of Waterlogged: The Serious Problem of Overhydration in Endurance Sports. The body&rsquos thirst mechanism is exquisitely tuned to tell you when you need to hydrate.

DRINK MORE WHEN IT'S HOT AND HUMID. Hydration becomes most important during intense exercise in the heat. When it's hot and you're sweating, it's easier to get dehydrated. Even slight dehydration can make the effort feel tougher. So drink extra water and electrolytes when it's hot &/humid outside. The best bet for rehydration is to consume a low-cal beverage that contains electrolytes such as sodium and potassium. Good choices include sports drinks (go low-cal if your workout), try coconut water, or water with a slice of fruit. The refreshing hint of flavor may drive you to drink more. How much is enough? Try to drink to match your thirst. If you want to be technical about it, simply weigh yourself before heading out and once again when you return. For every pound of body weight you lose, aim to drink at least 16 oz of fluid. You'll know you've consumed enough when your urine runs light yellow in color.

CHECK THE LABEL BEFORE YOU SIP. Many sports drinks look appealing, but they are also laden with calories and sugar, which makes it easy to consume all the calories that you worked so hard to burn. Avoid specialty coffee drinks, high-octane sports drinks, and even fruit juice, all of which can be high in calories. Unless your workout lasted over an hour or cause you to sweat profusely, stick to something as simple as water with a slice of lime. If you're looking to replace electrolytes, choose a calorie-free sports drink or even coconut water. Remember, if your goal is to stay hydrated while also shedding unwanted weight, choose a drink with less than 50 calories for every 16-ounce serving.

GET A JOLT PRERUN. It&rsquos okay to drink coffee or caffeinated tea before a workout. In fact studies have shown that caffeine boosts energy and alertness. Just be sure to leave enough time between your java and your run to hit the bathroom. The heat of the liquid gets the bowels moving, and you don&rsquot want to have to make an unwanted stop on the run.

DO THE SWEAT TEST. If you&rsquore curious to see how much fluid you lose during an hour-long workout, here&rsquos how to find out: Weigh yourself naked before a workout, then again after you&rsquore done. If you lost one pound during the workout, you sweated 16 ounces (one pound). Next time, when you&rsquore working out in similar conditions, aim for 16 ounces of fluids during the workout to replace what you lost through sweating.

REHYDRATE POSTWORKOUT. Do you have white streaks on your skin or clothes after your workout? It means you&rsquore a salty sweater. You&rsquove lost a lot of sodium. Have a sports drink or water with an electrolyte tablet. There are many types of sugar-free, low-calorie electrolyte tablets, which dissolve quickly in water and help replenish electrolytes. You might also try vegetable juice, which is a good source of sodium.

If you&rsquore looking for a boost, try this all-natural recipe to make your own sports drink. Just combine these ingredients:


What Should I Drink While Exercising?

How much and what you should drink while working out.

Look on the market and there are a dizzying array of sports drinks that promise to help you go longer, get stronger, run faster, and recover better. But what should you drink for your workouts?

Certainly it&rsquos important to stay hydrated during exercise. But for the average workout of 60 minutes or less, you typically won&rsquot need anything more than water. If you&rsquore going longer than an hour, or it&rsquos hot and humid outside, then you may need the extra calories and electrolytes that sports drinks provide.

Each individual has different needs based on weight, sweat rate, and how hard you&rsquore working. Here is what you need to know to stay hydrated.

STICK TO WATER. Simple water is the best way to go. But if you just can&rsquot stomach it, try one of the many flavored, calorie-free waters on the market. Be sure to read the nutrition label and avoid extra calories and sugar. If you want a natural option that&rsquos a little tastier, try adding a slice of orange, lemon, lime, grapefruit, a few mint leaves, or even cucumber to your water.

STAY HYDRATED THROUGHOUT THE DAY. This is the best way to avoid a last-minute push to pound fluids before a workout, a sloshy or nauseous feeling while you&rsquore on the road, and unwanted pit stops on your run. So sip small amounts of water or calorie-free beverages throughout each day. A good rule of thumb is to aim to drink half your body weight in ounces daily. So if you weigh 200 pounds, aim for 100 ounces throughout the day. If you weigh 150 pounds, aim for 75.

DO THE BATHROOM CHECK. When you&rsquore adequately hydrated, your urine will be the color of pale lemonade or straw. If it&rsquos clear, you're drinking too much. If it's the color of apple juice, drink more.

DRINK WHEN YOU&rsquoRE THIRSTY. That&rsquos the advice from the International Marathon Medical Directors Association and Tim Noakes, M.D., author of Waterlogged: The Serious Problem of Overhydration in Endurance Sports. The body&rsquos thirst mechanism is exquisitely tuned to tell you when you need to hydrate.

DRINK MORE WHEN IT'S HOT AND HUMID. Hydration becomes most important during intense exercise in the heat. When it's hot and you're sweating, it's easier to get dehydrated. Even slight dehydration can make the effort feel tougher. So drink extra water and electrolytes when it's hot &/humid outside. The best bet for rehydration is to consume a low-cal beverage that contains electrolytes such as sodium and potassium. Good choices include sports drinks (go low-cal if your workout), try coconut water, or water with a slice of fruit. The refreshing hint of flavor may drive you to drink more. How much is enough? Try to drink to match your thirst. If you want to be technical about it, simply weigh yourself before heading out and once again when you return. For every pound of body weight you lose, aim to drink at least 16 oz of fluid. You'll know you've consumed enough when your urine runs light yellow in color.

CHECK THE LABEL BEFORE YOU SIP. Many sports drinks look appealing, but they are also laden with calories and sugar, which makes it easy to consume all the calories that you worked so hard to burn. Avoid specialty coffee drinks, high-octane sports drinks, and even fruit juice, all of which can be high in calories. Unless your workout lasted over an hour or cause you to sweat profusely, stick to something as simple as water with a slice of lime. If you're looking to replace electrolytes, choose a calorie-free sports drink or even coconut water. Remember, if your goal is to stay hydrated while also shedding unwanted weight, choose a drink with less than 50 calories for every 16-ounce serving.

GET A JOLT PRERUN. It&rsquos okay to drink coffee or caffeinated tea before a workout. In fact studies have shown that caffeine boosts energy and alertness. Just be sure to leave enough time between your java and your run to hit the bathroom. The heat of the liquid gets the bowels moving, and you don&rsquot want to have to make an unwanted stop on the run.

DO THE SWEAT TEST. If you&rsquore curious to see how much fluid you lose during an hour-long workout, here&rsquos how to find out: Weigh yourself naked before a workout, then again after you&rsquore done. If you lost one pound during the workout, you sweated 16 ounces (one pound). Next time, when you&rsquore working out in similar conditions, aim for 16 ounces of fluids during the workout to replace what you lost through sweating.

REHYDRATE POSTWORKOUT. Do you have white streaks on your skin or clothes after your workout? It means you&rsquore a salty sweater. You&rsquove lost a lot of sodium. Have a sports drink or water with an electrolyte tablet. There are many types of sugar-free, low-calorie electrolyte tablets, which dissolve quickly in water and help replenish electrolytes. You might also try vegetable juice, which is a good source of sodium.

If you&rsquore looking for a boost, try this all-natural recipe to make your own sports drink. Just combine these ingredients: