The body mass of an adult man consists of 60% water, in women it is 50%. However, with a total body water loss of just 2%, performance in sports decreases. Conversely, this means that fluid intake before, during and after exercise is crucial for optimal performance. According to experts , water is the best way to cover your fluid needs. But fresh juices can also be a useful supplement for athletes. We'll look at what you should pay attention to when hydrating and what benefits juices can bring.
Why is drinking so important when exercising?
Only the right combination of training, recovery, nutrition and hydration is productive and effective. Regardless of whether you do sport for balance and enjoyment or pursue ambitious competition goals - care should always be taken to keep the fluid balance in balance. Among other things, water's central role in our body is to regulate body temperature and prevent overheating through sweating. The fluid requirement depends on the type of physical exertion, the level of training and other external conditions as well as the temperature and humidity. Suitable drinks such as water and juice can help create optimal conditions from the inside out and return the lost fluids and nutrients after the sports session.
Drink properly: before exercise
In order to avoid dry spells when exercising, the body's water reservoir should be sufficiently filled before you start exercising. Experts recommend 5-7ml of fluid per kilogram of body weight four hours before the performance and an increased fluid intake of 6-8ml per kilogram of body weight two hours before the sports session. Exceptions include very high levels of exertion, high temperatures or very low humidity. Under these circumstances, earlier and more drinking is necessary. If you want an extra energy kick, you can also use juice in addition to water, as this provides quick energy without burdening the current digestive process with heavy food.
Drink properly: During exercise
The main thing to distinguish here is how long the sporting activity is carried out. For sessions of less than 60 minutes, hydration before and after training may be sufficient. If the sports sessions last longer than 60 minutes, you should also drink during sports. It is recommended to drink around 150ml of liquid every 20 minutes. For over 90 minutes or shorter, but significantly more intense endurance exercise, 150ml to 250ml at intervals of 10 to 20 minutes is recommended, depending on tolerance and type of exercise. The main aim here is to avoid an unpleasant feeling of fullness. In principle, both mineral water and juice spritzer are ideal during exercise.
Drink properly: after exercise
The time window after exercise should be used for rapid regeneration. If you take good care of yourself after exercise, you will recover better, be ready for the next exercise session more quickly and your performance will increase. Therefore, it is important to compensate for around 1.5 liters for every kilogram of body weight lost. Now is the ideal time to absorb nutrients. What happens is this: The brain signals to the body that all valuable nutrients are now urgently needed to repair existing damage. In contrast to solid food, it is particularly easy for the body to absorb liquid food because the body does not need a lot of energy to digest it. This is exactly where the juice comes into play again.
Fresh juices replenish empty stores after exercise
The loss of fluid is also accompanied by a loss of minerals and trace elements. Athletes can compensate for this by drinking the right drink, in the right amount and at the right time. Water is considered a fundamental drink for regulating metabolic processes in the body. In addition to mineral water, juices are also ideal for providing the body with additional ingredients for direct absorption. Below we will tell you which juices are particularly suitable.
Raw vegetable juices and their effects
Different juices can have different effects on regeneration after exercise . For example, fresh apple juice has a high sodium content. The juice of this delicious local fruit can also help balance water levels, especially when temperatures are high in summer. Orange juice, on the other hand, is known as a real vitamin bomb. A glass of orange juice can meet your daily vitamin C needs. The vitamin content may have a supportive effect, especially when it comes to fighting against bad guys, so-called free radicals. Pineapple juice, on the other hand, contains a lot of iron, which allows the body to transport oxygen to the muscles. It is important that you choose a raw vegetable quality juice. Only cold-pressed juices that have never been pasteurized, i.e. heated, provide the full content of valuable nutrients and vitamins. This crucial difference is essential when it comes to regeneration after exercise.
Beetroot juice: power for all athletes
Beetroot in particular is very popular among athletes as it contributes to normal muscle function. Studies have also shown the impressive effects of beetroot in sports. Studies in which athletes drank half a liter of beetroot juice every day produced astonishing results. Improved endurance, significantly reduced energy expenditure and 15-20% less oxygen consumption at maximum load were demonstrated. The super power of beetroot is due to the naturally high nitrate content of the beetroot. This expands the blood vessels, enriches the blood with oxygen and improves blood circulation in the body. This explains the increased endurance and stamina during sport. Beetroot can also have a positive effect on regeneration, as the muscles can regenerate more quickly after exertion.