Water isn’t always the best replenishment for a dehydrated body, and after a hard workout or late night drinking alcohol, you might want to step up your hydration game with these alternatives.

When you sweat, you’re losing not only water but different metabolites, like fats, amino acids, sodium, and lactate. It’s best to choose a drink containing a carbohydrate in the form of sugar and electrolytes. These drinks, also containing sodium, are absorbed by the body faster than water, so the rehydration process speeds up. Powerade, Gatorade, Vitaminwater, and Propel are good examples of this type of drink.

However, research shows that you only really need these types of sports drinks when your workout is lengthy. “Virtually no studies have shown benefits of sport drinks or carbohydrate-containing beverages unless you’re exercising continuously for more than 50 or 60 minutes,” said Lawrence Armstrong, director of the Human Performance Laboratory at the University of Connecticut. You will need to replenish lost nutrients if you exercise vigorously for long periods of time.

Aside from sports drinks, milk is also a remarkable recovery drink. It is a good source of protein, minerals, vitamins, and carbs.

It’s helpful to eat soon after a workout as well, so your body can absorb more and process the nutrients quicker.

Which drink has worked best for you post-workout? Comment below and don’t forget to SHARE on Facebook!