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What is best to drink after exercise?

Jul 15, 2025 Source: Cainiu Health
Dr. Yang Ziqi
Introduction
After exercise, the body is in a dehydrated state. Warm water can be quickly absorbed by the gastrointestinal tract, replenishing lost fluids, relieving thirst, and not irritating the stomach or intestines. It is suitable for most people to drink after exercise and helps restore the body's fluid balance. During exercise, large amounts of sweat are lost, and sweat contains salt. Drinking lightly salted water can replace lost sodium and maintain the body's electrolyte balance.

Generally speaking, there is no single best drink to consume after exercise. Common recommendations include drinking warm water, lightly salted water, sports drinks, low-fat milk, coconut water, and other beverages. The specific explanations are as follows:

1. Warm water: After exercise, the body is in a dehydrated state. Warm water can be quickly absorbed by the gastrointestinal tract, replenishing lost fluids, relieving thirst, and not irritating the stomach and intestines. It is suitable for most people after exercise to help restore the body's water balance.

2. Lightly salted water: A significant amount of sweat is lost during exercise, and sweat contains salt. Lightly salted water can replenish the lost sodium, maintain the body's electrolyte balance, and prevent discomfort such as fatigue and dizziness, making it especially suitable to drink after prolonged or high-intensity exercise.

3. Sports drinks: Sports drinks contain carbohydrates and multiple electrolytes, which can replenish the energy consumed and minerals lost during exercise, rapidly restore physical strength, and are suitable for situations involving long-duration and high-intensity exercise, helping maintain bodily functions.

4. Low-fat milk: Low-fat milk is rich in protein and carbohydrates, which can not only replenish fluids but also provide nutrients to the body, promote muscle repair, and is relatively gentle on digestion and absorption. It is suitable for individuals needing to replenish nutrients after exercise.

5. Coconut water: Coconut water contains natural electrolytes such as potassium and magnesium, which can effectively replenish electrolytes lost after exercise. It has a refreshing taste, is easy to drink, and also contains some sugars that can quickly replenish energy, making it suitable for quenching thirst and recovery after exercise.

After exercise, it is important to drink beverages in moderation and avoid consuming large amounts at once; instead, small amounts can be taken in multiple sessions. Beverage choices should be adjusted according to the intensity of the exercise and individual conditions.

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