An adult man's body mass is made up of 60% water, compared to 50% for women. However, a loss of even 2% of total body water reduces athletic performance. Conversely, this means that hydration before, during, and after exercise is crucial for optimal performance. Experts believe that water is the best way to meet fluid needs. Fresh juices can also be a useful supplement for athletes. We'll explore what you should pay attention to when it comes to hydration and the benefits juices can offer.
Why is drinking so important when exercising?
Only the right combination of training, recovery, nutrition, and hydration is productive and effective. Whether you exercise for fun or to maintain ambitious competitive goals, you should always make sure to maintain fluid balance. Water's key function in our body is to regulate body temperature and prevent overheating through sweating. Fluid requirements depend on the type of physical exertion, your fitness level, and other external conditions, including temperature and humidity. Suitable drinks such as water and juice can help create optimal conditions from within and replenish lost fluids and nutrients after exercise.
Drinking properly: Before exercise
To avoid thirsty spells during exercise, the body's water reserves should be sufficiently replenished before starting exercise. Experts recommend 5-7ml of fluid per kilogram of body weight four hours before exercise, and an increased fluid intake of 6-8ml per kilogram of body weight two hours before the exercise session. Exceptions include very high exercise intensities, high temperatures, or very low humidity. Under these circumstances, earlier and more frequent drinking is necessary. Those seeking an extra energy boost can confidently reach for juice in addition to water, as this provides quick energy without burdening the current digestive process with heavy food.
Drinking properly: During sports
The main thing to consider here is how long the physical activity is performed. For sessions of less than 60 minutes, fluid intake before and after training may be sufficient. If the exercise lasts over 60 minutes, you should also drink during exercise. It is recommended to drink approximately 150ml of fluid every 20 minutes. For endurance exercises lasting over 90 minutes or shorter, but significantly more intense, 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 fruit juice spritzers are ideal during exercise.
Drinking properly: After exercise
The time window after exercise should be used for rapid regeneration. If you nourish yourself well after exercise, you will recover better, be ready for the next sports session more quickly, and your performance will increase. Therefore, you should compensate for every kilogram of body weight lost by drinking approximately 1.5 liters. Now is the ideal time to absorb any nutrients you have consumed. What happens is the following: The brain signals to the body that all valuable nutrients are urgently needed to repair existing damage. Unlike solid food, the body can absorb liquid food particularly easily because it does not require a lot of energy to digest. This is where juice comes into play again.
Fresh juices replenish empty stores after exercise
With fluid loss comes a loss of minerals and trace elements. Athletes can compensate for this by drinking the right amount of the right drink at the right time. Water is considered a fundamental beverage for regulating the body's metabolic processes. In addition to mineral water, juices are also excellent for providing the body with additional nutrients for direct absorption. We'll tell you which juices are particularly suitable below.
Raw food juices and their effects
Different juices can have different effects on post-exercise recovery . Fresh apple juice, for example, has a high sodium content. The juice of this delicious local fruit can also help balance water levels, especially in high summer temperatures. Orange juice, on the other hand, is known as a real vitamin bomb. A glass of orange juice can cover your daily vitamin C needs. The vitamin content may be particularly helpful in fighting nasty organisms, 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 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 post-exercise recovery.
Beetroot juice: Power for all athletes
Beetroot, in particular, is very popular among athletes because it contributes to normal muscle function. Studies have also demonstrated the impressive effect of beetroot in sports. For example, studies in which athletes drank half a liter of beetroot juice daily produced astonishing results. The results demonstrated improved endurance, significantly reduced energy expenditure, and 15-20% less oxygen consumption during maximum exertion. The super power of beetroot is due to its naturally high nitrate content. This dilates the blood vessels, enriches the blood with oxygen, and improves circulation throughout the body. This explains the increased endurance and stamina during sports. Beetroot can also have a positive effect on recovery, as it allows muscles to regenerate more quickly after exertion.
Soulful Beets – The I•DO power juice that professionals swear by
Fresh, cold-pressed raw juices are ideal for athletes because they provide plenty of natural vitamins and nutrients quickly and easily. Professional athletes like Bundesliga soccer player Corey Anton have also recognized this. His favorite I•DO juice is clear: "Soulful Beets is my favorite because the combination of beetroot and carrot gives me a super fresh kick and the vitamin boost goes straight to my body."
