Tip 1: If you are exercising moderately for less than an hour, water is your best option for keeping yourself hydrated – no question. Water is absorbed faster than any other liquid; once you start adding stuff to the water, the absorption rate slows down.

Tip 2: Before exercising, make sure you are well hydrated; this will improve your performance. Drink enough water during exercising to keep you hydrated and plenty after to replenish your body. Try not to simply drink to quench thirst; thirst is not a reliable indicator of hydration levels.

Tip 3: For high endurance exercise lasting over 90 minutes or for reasonably strenuous exercise lasting over an hour, coconut water is a natural (more healthy) alternative to commercial sports drinks. Coconut water helps prevent dehydration and delays the onset of muscle fatigue.

When you sweat your body loses electrolytes (predominately sodium and potassium), which are essential for cell communication. Coconut water helps to replenish these electrolytes.

Coconut water has an electrolyte balance so similar to our blood that it is the only natural non-blood substance which can be safely injected into our bloodstream.

With approximately 15 times the potassium found in typical sports drinks, as well as the healthy promoting antioxidants found in coconut water, you have to favour it over sugary sports drinks often containing artificial colours, harmful sweeteners and preservatives.

About the author: About Luke Rose: Luke is a personal trainer. You can follow him in many ways. He writes a blog which you can read here. You can also follow him on Twitter or on Facebook. If you prefer email, you can contact him at lukerose.personaltrainer (AT) gmail.com.

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