Exercise tips: 10 healthy drinks that boost stamina, help muscles recover faster
Staying properly hydrated is crucial for optimising performance and supporting recovery during physical activity, whether you're hitting the gym, going for a run, or engaging in any other exercise. While water is essential, there are occasions when your body requires more than just plain H2O to fuel itself effectively. So, let’s explore 10 hydrating workout drinks that not only quench your thirst but also provide vital nutrients and electrolytes to assist your fitness journey.Coconut water: Coconut water serves as a natural sports drink, delivering a refreshing and hydrating solution packed with electrolytes like potassium, sodium, and magnesium, says Delhi-based fitness trainer Raghav Goyal. With its low calorie and sugar content, coconut water is an excellent option for replenishing lost fluids during vigorous workouts, maintaining hydration levels, and supporting optimal muscle function (Image: Canva)Watermelon juice: Watermelon juice is a delicious and hydrating choice for fitness enthusiasts, boasting a rich array of vitamins, minerals, and antioxidants. This beverage helps combat oxidative stress induced by exercise and contains citrulline, which aids in enhancing endurance and reducing post-workout muscle soreness, says Goyal (Image: Canva)Lemon water: Lemon water provides a simple yet effective way to stay hydrated during workouts. Its vitamin C content boosts immunity, while its natural electrolytes replenish those lost through sweat. Additionally, lemon water supports digestion and detoxification, aiding in flushing out toxins from the body (Image: Canva)Green tea: Green tea serves as an excellent pre-workout drink, offering hydration, antioxidants, and a mild energy boost. The catechins found in green tea enhance fat oxidation and improve endurance, while its anti-inflammatory properties aid in faster post-exercise recovery, reducing muscle soreness and promoting overall well-being (Image: Canva) Tart Cherry Juice: Tart cherry juice is packed with antioxidants, vitamins, and minerals that facilitate muscle recovery and reduce inflammation after workouts. Studies suggest that tart cherry juice may alleviate muscle soreness, thereby enhancing recovery time between training sessions, says Goyal. Its melatonin content also contributes to improved sleep quality, supporting overall workout performance (Image: Canva)Aloe vera juice: Aloe vera juice is a hydrating beverage rich in vitamins, minerals, enzymes, and amino acids. It supports muscle recovery, immune function, and digestion, making it an ideal choice for post-workout hydration. Aloe vera's anti-inflammatory properties help alleviate exercise-induced muscle aches, promoting faster recovery and reducing discomfort (Image: Canva)Chia seed water: Chia seed water acts as a natural energy booster due to its omega-3 fatty acids, fiber, and protein content. It sustains energy levels during workouts, promotes satiety, and aids in muscle recovery, suggests Goyal. Chia seeds also regulate blood sugar levels and support digestion, making them a valuable addition to your workout routine (Image: Canva)Chocolate milk: Chocolate milk may seem unconventional, but it's a beneficial post-exercise recovery drink. Its combination of carbohydrates, proteins, and electrolytes replenishes glycogen stores, repairs muscle tissue, and restores hydration levels. Additionally, chocolate milk provides essential nutrients like calcium, vitamin A, and magnesium, supporting bone health and overall recovery (Image: Canva)Fruit-infused water: Fruit-infused water offers a delicious and nutritious way to stay hydrated during workouts. The natural sugars in fruits provide a subtle energy boost, while vitamins and minerals support overall health. Experiment with different fruit combinations to create refreshing beverages that keep you hydrated and motivated throughout your exercise regimen (Image: Canva)
2024-04-29T07:31:27Z
Best hair oils: These 9 oils will nourish, protect, and shine your hair in summer
Summer brings with it a myriad of hair woes, including dryness, frizz, breakage, and scalp irritation. Exposure to UV rays can lead to protein damage in the hair shaft, resulting in dryness and brittleness. Additionally, the humidity can cause the hair to swell, leading to frizz and loss of definition in curls or waves. It's essential to follow a proper hair care routine to combat these issues and keep your locks looking and feeling their best.One effective way to maintain good hair health is through the practice of hair oiling. This ancient practice involves massaging herbal oils into the scalp and hair to nourish, strengthen, and protect the strands. According to the National Institutes of Health (NIH), regular oiling can help improve hair texture, reduce breakage, and promote hair health Here are 9 different herbal oils that can help keep your locks luscious this summer (Image: Canva)Coconut oil: A go-to oil, it is a powerhouse when it comes to hair care. Coconut oil creates a protective layer around the hair, sealing the cuticle and locking in moisture.. According to studies cited by the NIH, coconut oil can help prevent protein loss in the hair, making it an excellent choice for combating dryness and damage (Image: Canva)Argan oil: Rich in vitamins, antioxidants, and fatty acids, argan oil is known for its moisturising and nourishing properties. It helps repair damaged hair, reduce frizz, and add shine. Research suggests that argan oil can improve hair elasticity and protect against environmental damage (Image: Canva)Jojoba oil: It closely resembles the natural oils produced by the scalp, making it an excellent choice for balancing oil production and moisturising the hair and scalp. Studies have shown that jojoba oil can help improve hair texture, reduce dandruff, and promote hair growth (Image: Canva)Olive oil: Research suggests that olive oil can improve hair softness and manageability. It is rich in vitamins E and K, and also antioxidants, which help to nourish and strengthen the hair. Beaides, it beneficial for dry, damaged hair, as it helps restore moisture and prevent breakage (Image: Canva)Almond oil: A oil that is lightweight and easily absorbed, almond oil is ideal for all hair types. Almond oil contains fatty acids with double bonds that shield against UV damage. It softens and moisturizes dry hair as an emollient. Additionally, it boosts hair elasticity by filling gaps between cuticle cells (Image: Canva)Castor oil: Castor oil offers multiple hair care benefits. Its moisturising effect, attributed to ricinoleic acid, hydrates the hair. The oil's fatty acids deeply nourish the hair follicle. As per a study in NIH, the ricin and ricinoleic acid in castor oil provide germicidal and fungicidal properties, protecting against infections. In androgenetic alopecia, ricinoleic acid may promote hair growth by inhibiting prostaglandin D2 synthase (Image: Canva)Avocado oil: It is packed with vitamins, minerals, and fatty acids that nourish and hydrate the hair. It helps repair damage, smooth frizz, and promote shine. Research indicates that avocado oil can penetrate the hair shaft and strengthen the strands from within (Image: Canva)Amla oil: It possess antifungal properties against various fungi, attributed to unsaturated C18 fatty acids. It contains antioxidants like Vitamin C, gallic acid, ellagic acid, and tannins, which absorb reactive oxygen species (ROS), thus potentially preventing graying of hair. Additionally, it demonstrates potent antibacterial activity against various bacteria (Image: Canva)Rosemary oil: This oil helps improve blood circulation to the scalp, and may also promote hair growth and prevent hair loss. Studies have shown that rosemary oil can help increase hair thickness and density (Image: Canva)
2024-04-23T10:39:30Z