{"id":1606,"date":"2026-08-27T16:08:04","date_gmt":"2026-08-27T14:08:04","guid":{"rendered":"https:\/\/giancarlopolenghi.it\/?p=1606"},"modified":"2026-08-27T16:10:09","modified_gmt":"2026-08-27T14:10:09","slug":"what-to-drink-during-workout","status":"publish","type":"post","link":"https:\/\/giancarlopolenghi.it\/en\/what-to-drink-during-workout\/","title":{"rendered":"What to drink before, during, and after a workout: water and lemon for hydration, energy, and recovery"},"content":{"rendered":"\n

During physical activity, the body loses fluids and minerals through sweat; for this reason, what you drink before, during, and after a workout<\/strong> depends on the type of exercise. In most cases, water remains the foundation, and lemon juice can add flavor, freshness, and a small number of micronutrients. <\/p>\n\n\n\n

In this article, we\u2019ll explore the benefits of lemon in sports<\/strong>, its limitations, and the most common myths, along with some ideas for making simple drinks at home using Polenghi lemon juice. <\/p>\n\n\n\n

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Why is hydration important when playing sports? <\/h2>\n\n\n\n

When you exercise, your fluid needs increase:<\/strong> the more intense or prolonged the workout – or the higher the temperature – the more your body sweats to regulate its internal temperature. Through sweat, you lose not only water but also sodium and chloride<\/strong>, and, in smaller amounts, potassium, magnesium, and calcium.<\/strong> <\/p>\n\n\n\n

Inadequate hydration can affect athletic performance by influencing endurance, perception of exertion, thermoregulation, and the ability to maintain training intensity. <\/p>\n\n\n\n

Staying well-hydrated, however, doesn\u2019t just mean drinking more – it means drinking in a way that\u2019s appropriate for the level of exertion.<\/strong> For regular workouts, water is the foundation; during periods of heavy sweating or prolonged activity, it\u2019s also helpful to replenish electrolytes and, to maintain energy levels, carbohydrates. <\/p>\n\n\n\n

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Are lemons good for people who exercise? What the nutrients say<\/h2>\n\n\n\n

Lemon is a natural and practical ingredient for people who work out<\/strong>, especially because it adds flavor to water and makes it more enjoyable – a simple way to drink more before, during, and after a workout. Its key benefits include vitamin C content, a good source of potassium<\/a>, and its versatility in light, refreshing homemade drinks. <\/p>\n\n\n\n

It is important not to confuse it with a complete sports supplement<\/strong>: on its own, it does not provide significant amounts of carbohydrates, sodium, or protein, and it is not a substitute for a balanced diet or for products formulated for intense or prolonged physical activity. <\/p>\n\n\n\n

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Is lemon good for your muscles? <\/h3>\n\n\n\n

Lemon does not act directly on the muscles and does not \u201crepair\u201d them<\/strong>: it can make a small contribution thanks to the nutrients it contains and, by making hydration more enjoyable, helps you drink more consistently. Muscle health depends on a broader balance: a balanced diet, minerals, rest, and a workout routine suited to your body. <\/p>\n\n\n\n

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Vitamin C and potassium: support for those who work out <\/h3>\n\n\n\n

Vitamin C and potassium play different roles<\/strong> and should always be considered as part of a well-balanced diet.<\/p>\n\n\n\n

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Nutrient<\/strong><\/strong><\/th>What it’s used for<\/strong><\/strong><\/th>Why it may be of interest to people who exercise<\/strong><\/strong><\/th><\/tr><\/thead>
Vitamin C<\/strong><\/strong><\/td>A vitamin with antioxidant properties; it supports the immune system and promotes the absorption of iron, which is found primarily in plant-based foods.<\/td>Useful for those who want to support their body’s immune system and for those who follow plant-based diets or diets with reduced meat consumption.<\/td><\/tr>
Potassium<\/strong><\/strong><\/td>It plays a role in fluid balance, nerve transmission, and muscle contraction.<\/td>It contributes to normal muscle function and fluid, and electrolyte balance. Lemons contain some of them, but they are not among the richest sources.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
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What to drink during a workout <\/h2>\n\n\n
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\"A<\/figure>\n<\/div>\n\n\n

The type of beverage you should drink during a workout depends on the duration and intensity of the exercise, the outside temperature, and the amount of sweat produced.<\/strong> <\/p>\n\n\n\n