[Mil-Dang 365] A cool drink... I exercised, so it's probably okay, right?

During the hot summer, after sweating profusely during exercise, a cool drink is usually very much needed. But what about blood sugar? We looked into related questions.

I'm curious!

I work out at the gym every day. However, after exercising hard, my throat becomes so dry that water doesn't quench my thirst, and I often want to drink a cool beverage. Since I exercised hard, isn't it okay to have a glass?

Q. Is it okay to drink a beverage instead of water after exercising?

<Advice_Park Jung-hwan, Professor of Endocrinology and Metabolism at Hanyang University Hospital>
A. Instead, it causes thirst... Drinking cool water before exercise is helpful.

When you sweat after exercise, you might think of a refreshing drink. However, beverages containing sugar, such as carbonated drinks and juice, are obviously not good for diabetics. Drinks with sugar not only raise blood sugar levels but also worsen thirst.

Sports drinks are no exception. A 250mL sports drink contains 15 to 30 grams of sugar. While this is less than the 35 grams of sugar found in regular carbonated soft drinks, it still causes an increase in blood sugar levels. Recently, some people substitute zero sports drinks that claim to have no sugar. Zero carbonated drinks use artificial sweeteners such as aspartame. These can affect gut microbiota and potentially raise blood sugar levels, making them unsuitable for diabetics. Especially for diabetics with hypertension, sports drinks can increase blood sodium levels, so caution is advised.

Diabetic patients are recommended to drink cool water at 15-21°C after exercise. Cold water is absorbed more quickly than hot water during exercise, helping with hydration. The amount of fluid that can be consumed during exercise is limited, so it is better to hydrate before starting. Drink about 300mL approximately 30 minutes to 1 hour before running, and consciously drink 150-200mL every 15-20 minutes during running. You will experience less thirst after exercising.