The most beneficial exercise is to reach for water instead of sugar drinks.
You are guaranteed to help prevent diabetes, dehydration, obesity and dental disease.
This is the mission of the Hydration Education Foundation, Inc.
Help us help teach this simple life skill solution.
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From http://www.sheboyganpress.com/article/20120926/SHE04/309260212/Ask-Trainer-Hydrate-before-during-after-exercise?odyssey=mod|newswell|text|FRONTPAGE|s
Q: How do I know how much water I should drink after exercise?
A: RunnersWorld.com offers this general formula: weigh yourself before you exercise, then weigh yourself after. For every pound lost, drink 16 ounces of water.
A fine strategy, but I suggest drinking water before and during exercise, not just after.
I’m an afternoon/evening exerciser, so I use an all-day hydration strategy: upon waking, I drink about 16 ounces of water to replace fluids lost during sleep. Then I fill my 32-ounce water bottle and drink all of it throughout my workday.
I continue to drink water between the time I arrive home from work and the time I exercise, letting thirst be my guide. Some sources suggest drinking 8 to 16 ounces of water two hours prior to exercise, followed by 8 ounces immediately prior. If you are hydrating throughout the day, you most likely don't need to follow such a formal program — but you can use this recommendation as a guideline.
Some sources suggest drinking 4 to 8 ounces every 15 to 20 minutes during your workout. Again, I feel like this is a very formal approach. You will be adequately hydrated if you fill a water bottle with 16 to 24 ounces of water and sip it every few minutes during exercise — maybe while you rest between weight lifting sets, every half mile as you run outside, or during every commercial break if you are watching TV while doing cardio indoors. Be sure to sip, not gulp.
You are probably wondering whether you need Gatorade or some other sports drink rather than water. Most likely, you do not. If you are doing exercise that is extremely strenuous and is longer than 60 minutes in duration, you might need to replace carbohydrates and electrolytes with a sports drink. But, for most people and most workouts, water is all you need.
So, to answer your question: Hydrate well throughout the time leading up to your workout, drink water during, and replace lost fluids afterward to maximize your performance and recovery.
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