After a run in Singapore or Malaysia’s muggy and humid weather, you are most likely going to be feeling hot, sticky, sweaty and extremely thirsty and you will want to immediately reach for a drink with electrolytes and salts.

For me, I know that after a run, I definitely do need to consume something that’s much more than simple, plain water.

So to re-hydrate, your go-to drink could be an isotonic beverage. If you prefer that, then so be it. Isotonic beverages are good because they are high in electrolytes and salts, which your body needs to recover after a run. However, do note that some isotonic brands may be high in sugar, too.

But that said, isotonic drinks are not the only hydration option available. In fact there are also lots of other natural beverages that may be just as good, in terms of keeping you hydrated before, during and after your run.

A few of these alternative and natural drinks or beverages, are as follows.

1) Green Tea

Rich in catechins, antioxidants that fight heart disease and cancer, Green Tea can reduce muscle damage caused from running and in turn, this speeds up the rate of recovery. For runs of about an hour or less, take Green Tea either before or after your run, in order to reap the benefits from it. However, you. May need to supplement with other drinks which have electrolytes and salts, such as coconut water.

2) Coconut Water

Containing 14 grams of sugar and 670 milligrams of potassium per serving, Coconut Water actually contains more salts than the standard isotonic beverage. 

For runs lasting about 1 hour or less, it can be a great natural alternative to the sometimes-sugary isotonic drinks that many runners enjoy. Take it either before or after your run. 

However, take note that for longer runs, choosing to hydrating with Coconut Water may mean that you’ll lack the carbohydrates to take you through the distance.

3) Chocolate Milk

Who loves drinking chocolate milk? I know that I have been a fan of this tasty beverage ever since my childhood days.

So here is some good news if you do – because this delicious beverage has the exact combination of carbohydrates and protein that your tired muscles will need for recovery after a run. So this makes it the perfect recovery drink after a run. And of course, as a bonus, it tastes great, too.

4) Vegetable Juice

Ideally consumed after a run, Vegetable Juice, especially those containing tomatoes, are high in an antioxidant called lycopene, which protects muscles from the oxidative stress that’s caused from running. 

As well, it also has several times more sodium and potassium than most commercial sports drinks in the market.

So this makes it a great and healthy beverage to take, after your run, to rehydrate yourself.

Oh, and at the same time, too, you can get one or two important servings of vegetables into your daily diet, as an added bonus.

Conclusion

Now that you know what are some of the other popular alternatives to isotonic drinks, you can decide to add some of these options into your hydration plan when running.

Even though you may love the tastes and flavours of isotonic drinks, sometimes it may also be good to shake things up every now and then, so that you will get more variety.