Beverages

When it comes to hydration, water is always the foundation, but there are other drinks that can support recovery and performance:

• Electrolyte drinks: Replenish sodium, potassium, and magnesium lost through sweat. Look for low-sugar options with clean ingredients.
• Coconut water: A natural source of electrolytes and hydration support.
• Herbal teas: Chamomile, ginger, and peppermint can soothe digestion and reduce inflammation.
• Protein shakes: Ideal post-workout to support muscle repair and recovery.

Avoid sugary sports drinks unless you’re doing prolonged, high-intensity training. For most people, hydrating consistently throughout the day is more effective than chugging large amounts at once.

Coffee can be both beneficial and problematic — it depends on how much, when, and how you drink it.

• Benefits: Rich in antioxidants, supports mental alertness, and may enhance physical performance when consumed before workouts.
• Risks: Too much caffeine can lead to jitters, anxiety, poor sleep, and energy crashes.
• Tips:
  • Limit to 1–2 cups per day
  • Avoid after 2–3 PM to protect sleep
  • Skip sugary creamers and opt for plant-based milk or cinnamon for flavor

If you’re sensitive to caffeine, try matcha, green tea, or chicory root coffee as gentler alternatives.

Your beverage choices can significantly impact performance, endurance, and recovery.

• Before:
  • Drink 250–500 ml of water 30–60 minutes before training
  • Add a pinch of sea salt or electrolytes if you’re training fasted or in heat
• During:
  • For workouts under 60 minutes, water is enough
  • For longer or intense sessions, sip on an electrolyte drink
• After:
  • Rehydrate with water and replace lost electrolytes
  • Include a protein-rich shake or smoothie within 30–60 minutes to support muscle repair

Hydration is a performance tool — not just a recovery step.

Smoothies can be incredibly nutritious — or a hidden sugar bomb. It all depends on the ingredients.

• A healthy smoothie includes:
  • A source of protein (e.g., Greek yogurt, protein powder, hemp seeds)
  • Healthy fats (e.g., nut butter, avocado, flaxseed)
  • Fiber-rich fruits and greens (e.g., berries, spinach, banana)
  • Optional: adaptogens, spices, or superfoods like cacao or turmeric
• Watch out for:
  • Excess fruit juice or sweeteners
  • Lack of protein or fat, which can cause blood sugar spikes

Smoothies are best used as a meal or snack, not just a drink — they should keep you full and energized.

Certain drinks can help signal your body that it’s time to wind down. Try:

• Chamomile tea: Known for its calming, sleep-promoting properties
• Warm almond or oat milk: Naturally rich in magnesium and tryptophan
• Ashwagandha or reishi mushroom blends: Support stress resilience and nervous system balance
• Golden milk: A soothing mix of turmeric, ginger, cinnamon, and warm milk (dairy or plant-based)

Avoid caffeine, alcohol, and sugary drinks in the evening — they can disrupt your sleep cycle and hormone balance.