New to exercise, drink coconut water

Anyone who exercises should look for drinks that are suitable for their body and their sport. But for beginners, the simplest and most universal advice is coconut water.

Coconut water is good for most sports activities - Photo: TN

There are many types of sports drinks for serious athletes to choose from according to their specific goals. But if the beverage market feels too complicated, athletes can choose coconut water.

Similar to bananas, coconuts are considered a very good, effective, and easy-to-use supplementary fruit for athletes at most levels, especially those at light exercise levels.

"Coconut water contains electrolytes like potassium and manganese, which help the body retain water and reduce muscle cramps after exercise," explains Kimberly Jurkowski, an American nutritionist.

One 8-ounce cup of coconut water provides about 404 mg of potassium and 24 mg of vitamin C. Potassium helps maintain muscle and cardiovascular function, while magnesium aids in nerve transmission and reduces muscle cramps."

Accordingly, drinking coconut water before exercising in a high temperature environment helps improve exercise capacity and reduce urine output compared to plain water or flavored drinks.

Coconut water is considered especially effective for light to moderate activities: such as walking, light jogging, yoga, pilates, short cycling, swimming...

How to use coconut water effectively

Pre-Workout: Drink 200-300ml of coconut water about 30 minutes before exercising in a hot environment to aid hydration.

After light to moderate exercise: Drink 250-500ml of coconut water to replenish electrolytes and water.

However, due to its low sodium content, coconut water is not enough to replace the sodium lost through sweat during activities such as marathons, professional soccer or high-intensity exercise.

Coconut water is good for marathon runners and high-intensity sports players - Photo: HOANG TUNG

Dr. Lawrence Armstrong (University of Connecticut, USA) said: "For most physical activities under 60 minutes, drinking plain water is enough, especially if you are afraid of gaining weight. However, for those who exercise in hot weather or tend to get cramps, coconut water is a smart choice."

HUY DANG

Source: https://tuoitre.vn/moi-tap-the-thao-hay-uong-nuoc-dua-20250529191050531.htm