hydrating the right way before aworkout helps your muscles operate at prime condition.
“when your body is dehydrated, youdon’t have the proper muscle power, accuracy, and balance you need to completea decent workout,” says angela onsgard, r.d., resident nutritionist at miravalresort & spa in tucson, arizona.
but what you put in your bodypre-workout definitely matters. according to columbia university, you’re supposed to drink 20 ounces ofwater two hours before a workout, another eight ounces during warm-up, and anadditional eight ounces every 10 to 20 minutes depending on the amount of sweatyou’re producing.
that’s a lot of liquid—so let’smake sure you’re sipping the right stuff.
here what you should never chugbefore a workout.
运动前以正确的方式为身体补水能帮助肌肉在最佳状态下工作。
“当身体脱水时，你将失去完成一次良好的健所需的肌肉力量、精准性和平衡，” angela onsgard说。她是美国亚利桑那州，图森市miraval度假村的驻地营养学专家。
但你在运动前摄入何种水分事关重大。哥伦比亚大学的研究表明，你应该在健身前2小时摄入20盎司（1盎司≈28g）的水，热身时补充8盎司，然后运动中每10-20分钟补充8盎司（取决于汗水流失的多少）。这样一来，你要摄入为数不少的水分，所以我们需要确保你所摄入的是有利于身体的。下面介绍的是在运动前应该避开的饮品。
milk-basedenergy drinks
save any drinks with dairy for after the workout.
“dairy-containing beverages are better to consumepost-workout as opposed to before or during,” says onsgard.
since milk contains protein, carbohydrates, and fat, ittakes a lot of time to digest, she says.
instead, try whey protein packets mixed with filtered water. you’ll get thebenefits of the protein, minus the fat and longer digestion time you’d get withdairy.
奶类能量饮料
将任何与乳制品相关的饮料留到运动后再饮用。
“含乳制品的饮料留到运动后饮用会更好，而不是在运动前或运动中，” onsgard说。
她指出由于牛奶含有蛋白质、碳水化合物和脂肪，所以需要大量时间来消化。
作为替代，可以试试乳清蛋白泡过滤水。你既可以得到蛋白质的益处，又可以免去乳制品中的脂肪和及其消化所需的漫长时间。
sugaryfruit drinks
as a kid, you might have loved those squeezable capri sunpacks, but they’re just not the best choice to drink before your workout.
“most of these fruity drinks are loaded with high-fructose corn syrup (hfcs), a manmade sweetener that’s been shown toinitiate liver dysfunction, metabolic syndrome, and obesity,” saysonsgard.
instead, add some flavor to your water with fresh citrusfruits, berries, mint, or basil.
“or opt for coconut water, which replenishes theelectrolytes you’ll lose during your workout,” onsgard says.
含糖水果饮料
你小时候也许喜爱过那些可以挤的水果饮料，比如capri sun，但是在锻炼前它们不是最好的选择。
“大多数这些水果饮料都含有高果糖玉米糖浆（hfcs），这是一种人造甜味剂，它被证实可以引发肝功能障碍、代谢综合征和肥胖症，”onsgard说。
作为替代，可以用新鲜的柑橘类水果，浆果，薄荷或罗勒给你的白水增添滋味。
“或者可以选择椰子水，它能补充你在锻炼过程中流失的电解质，” onsgard说。
booze
this one might sound like a given—but even sipping a beerhours before you go to the gym can mess up your workout.
“alcohol is dehydrating, inflammatory, and negativelyimpacts balance and decision-making,” says onsgard.
not ideal when you’re trying to decide how much weight tolift.
“if you need a pick-me-up, have some coffee of the darkroast variety (which has less caffeine than lighter roasts)," onsgard says."[it] can increase alertness and improve exercise performance."
狂饮
这个听起来好像是不言自明，但在去健身房前数小时内哪怕只喝一小口啤酒都有可能扰乱你的锻炼。
“酒精会使身体脱水并引发炎症，会对身体平衡和判断力造成负面影响，”onsgard说。
这在你要决定应该举多少重量的时候尤其不好。
“如果你真的需要一种刺激精神的饮品，可以喝点儿深烘焙的咖啡（相比浅烘焙的咖啡有着较少的咖啡因），”onsgard说。“它可以提高注意力和改善运动状态”。
carbonatedbeverages
fizzy drinks, like soda and seltzer, can cause bloating,abdominal pain, and gas.
they also contain significant amounts of sodium, whichdraws water out of the body’s cells and can cause dehydration.
if you’re a diet soda fiend, know that most brandscontain aspartame, an artificial sweetener that’s been linked to a number of sideeffects such as migraines, dizziness, memory loss, and mood swings.
“instead of soda, go for an iced-cold green tea drink,”says onsgard. “it’s naturally high in antioxidants and is shown to reduce therisk of several types of cancer.”
碳酸饮料
汽水，如苏打水和赛尔查水，可以引起腹胀、腹痛和胃胀气。
它们还含有大量的钠，而钠会把水从身体细胞中吸出从而引起身体脱水。
如果你经常饮用苏打水，那么你需要知道大多数品牌的苏打水都含有阿斯巴甜；这是一种人造甜味剂，它能产生诸多副作用，如偏头痛、眩晕、记忆丧失和情绪波动。
“可以用绿茶饮品取代苏打水，”onsgard说，“绿茶含有天然抗氧化成分，可以降低患几种类型的癌的风险”。
sportsdrinks
lebron james’ defined pecs and bulging arm muscles mighttell another story, but most sports drinks on the market are actually loadedwith sugar and contain little-to-no nutrition.
“you might get some added vitamins and electrolytes fromsome brands on the market, but the high sugar content goes right through yoursystem to cause an energy crash later on,” says onsgard.
“it can wreak havoc on your hormonal system and is a strain for your body to process, on topof the repairing requirements that follow a workout.”
instead, gulp down some additive-free tomato juice, whichprovides potassium, has natural sugars, and promotes healthy blood pressure.
运动饮料
也许lebron james的胸肌和肱二头肌所展示的是另外一种情况，但市场上大多数运动饮料实际上都含大量的糖，它们只含有极少的营养或干脆毫无营养。
“也许有些品牌的运动饮料中添加了维生素和电解质，但是它们所含的大量糖分会进入你的身体并在之后造成能量崩溃”，onsgard说。“这可能会对你的荷尔蒙系统造成严重破坏，给身体带来极大压力，使得运动后需要修复的身体不堪重负”。
作为替代，可以喝些无添加剂的番茄饮品，它富含钾和天然糖分，并可以促进健康的血压。
jenn sinrich is an experienceddigital and social editor in new york city. she’s written for severalpublications including self, women’s health, fitness, parents, american baby, ladies’home journal and more.
she covers various topics fromhealth, fitness and food to pregnancy and parenting. in addition towriting, jenn also volunteers with ed2010, serving as the deputy directorto ed’s buddy system, a program that pairs recent graduates with young editors togive them a guide to the publishing industry and to navigating new york.
when she’s not busy writing,editing or reading, she’s enjoying and discovering the city she’s alwaysdreamed of living in with her loving fiancé, dan, and two feline friends, janisand jimi.