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The nationwide lockdown due to the COVID-19 outbreak has restricted us from exercising outdoors.

As the government has ordered everyone to stay home in an attempt to slow the explosive spread of the virus, home trainers or indoor training are the perfect solutions when the pandemic prevents you from training outside.

During the lockdown periods, it is also important to maintain optimal hydration to make up for fluid losses. Indoor training does not mean you should forget good hydration practices. You need water and electrolytes to fuel your body in order to improve your workouts.


Nothing beats good ol’ plain water. It is suggested that you drink 2-4 ounces every 15-20 minutes. The shorter you work out, the less you drink. The key is to quench your thirst to avoid overdrinking.

Note: Pure maple water is the new coconut water—with less sugar. It’s actual sap from trees that is boiled down into syrup. It’s filled with natural electrolytes and vitamins.

Electrolyte Mix 

They come in tablets or powder form consumed with water for flavor and electrolytes (Na, K, Mg, Ca) without carbs. It makes water more appealing and helps with fluid balance and absorption.

Note: If your sweat is salty, consume tablet with sports drink for a longer workout.

Low-/No- Calorie Sports Drinks 

Though usually artificially sweetened, they supply you with vitamins and some electrolytes, without the unwanted calories. It may not provide you with sufficient energy for long workouts, however, it gives you the carbs to boost your mood and energy for short workouts.

Note: A good drink for athletes looking out for their calorie consumption.

Endurance Sports Drinks 

They supply you with more electrolytes and carbs than the traditional sports drinks. It contains more than one type of carbs, such as fructose and glucose, helping the GI tract absorb more carbs to fuel your working muscles with greater amount of energy and boost your endurance.

Note: The more salty drinks consumed, the less urine is produced, and fewer electrolytes are lost.

Recovery Drinks, Protein Shakes, Chocolate Milk, Smoothies 

Proteins combined with carbs increase glycogen storage in muscles and reduce the amount of muscle damage after workout.

Note: Choose drinks that contain about half a gram of carbs and about 0.2 grams of protein per pound of body weight.

Caffeine-Enhanced Sports Drinks 

A perfect pick-me-up drink for athletes who are feeling sluggish before race day or workouts. It lowers rates of perceived exertion during two-hour running sessions and helps to push harder till the end.

Note: Consume during training sessions for body to adapt when taken on race day.

Sports Drinks 

Not only do these keep you hydrated, they also boost your performance, supplying you with 50 calories for every eight ounce of consumption. It is recommended that you consume 16-32 ounces of energy drink for your hour-long workout.

Note: It powers your muscles to keep you going, especially for speed workouts, which quickly use up stored energy.

Vegetable Juice 

A cup of pure vegetable juice is the equivalent of two servings of vegetables. Juices containing tomatoes have high lycopene, which is an antioxidant that protects muscles from oxidative stress caused by exercise. It also contains three-five times the sodium content in sports drinks.

Note: Sodium levels can range from 140 to 620 milligrams in regular (non–low sodium) brands. Choose higher levels if you crave for salt post-run.

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