When Water Isn’t Enough After Working Out

I have been taking a particularly tough spin class twice a week. Once a week I take a Pilates mat class directly after. I have about 5 minutes to change my top, grab water, and get to the next class. Because I sweat a lot I add an electrolyte drink tablet to my water. It’s been noticed and I have been asked about it by a few women in both of my classes.

We often hear that you don’t need a sport drink when working out for an hour or less. While I do believe that in general there are cases where water alone is not enough. If you are working out hard for an hour and see salt streaks on your skin you probably need to replenish your electrolytes.

There are various options including coconut water or enhanced flavored waters. I use the electrolyte tablets for the sake of convenience, I keep a tube in my gym bag so I can just pop one into my water bottle as needed. I also like that there isn’t added sugar with these. I do prefer a sport drink when running distance but don’t find that I need it for a spin class.

Replenishing what you lose during class without taking in more calories than you spent is key. I see people sipping a sugary sport drink when doing moderate weight lifting and it’s just not necessary. In that case, water will work just fine. If you aren’t a fan of the taste add in a squeeze of lemon, lime, or orange to give it a bit of flavor.

Occasionally I will eat half an energy bar in between classes or the whole thing if I didn’t have time for breakfast. I choose one that’s a mix of nuts and fruit. Fruit gives you the quick sugar energy burst and nuts provide a longer term energy with a mix of healthy fats and protein. I stick to bars with ingredients I can identify and are lower in sugar. ( for reference: 4g of sugar is a teaspoon).

Your body works optimally when you fuel it properly. While different eating plans work for different people, clean nutritious choices are a win no matter what dietary plan you follow.

Do you need help figuring out what foods work best for your body and lifestyle? Email me at janinemchale@empoweredplate.com to see how I can help you find that happy spot.