1.Worst Drink Before Exercise: Alcohol

1.锻炼之前最不该喝的：酒类

Alcohol dehydrates you and messes up your balance. You’re more likely to overstretch yourself, get hurt, and have a harder time recovering.

酒精会使你脱水，不能保持平衡，你更容易过度伸展身体，容易受伤，恢复起来更困难。

2.Energy Drinks That Contain Dairy

2.含奶的能量饮料

They contain a lot of protein, carbs and fat, which take a while to digest. If you want to get some protein in before exercise, try whey protein and water. It’ll digest faster without the extra carbs and fat.

这样的饮料含大量蛋白质、碳水化合物和脂肪，需要一段时间才能消化。如果你想在锻炼之前摄取一些蛋白质，试试乳清蛋白和水，没有额外的碳水化合物和脂肪能消化得更快。

3.Fruit Drinks

3.果汁饮料

Most fruit-flavored drinks, even the “natural” ones, are loaded with sugar. Good alternatives are water with fresh fruits added for flavor, or coconut water.

大多数果味饮料，即使是纯天然的也含有过多糖分。水里加点新鲜水果用来调味或者椰汁都是不错的选择。

4.Soda

4.汽水

Even if you’re drinking non-sugary carbonated beverages, they can still interfere with your workout. Fizzy drinks can cause abdominal pain and bloating and encourage dehydration. Aspartame, the most common sweetener，can lead to memory loss, mood swings, dizziness and migraines.

即使你喝的是无糖的碳酸饮料，也会对锻炼有影响。汽水会导致腹痛腹胀，还会引起脱水。阿斯巴甜是最常用的甜味剂，会导致健忘、情绪波动、头晕和偏头痛。

5.Sports Drinks

5.运动饮料

Most sports drinks do not actually give you that many health benefits. Some are low in sugar and high in electrolytes, which can help you rehydrate and recover after you exercise. But most of them are basically non-carbonated soda.

大多数运动饮料都不能真正给你带来那么多健康方面的好处。有些饮料低糖高电解质，能帮你补充水分，在锻炼之后恢复体力。但大多数运动饮料其实就是非碳酸类的汽水。

When in doubt, just drink water. It’s what your body is asking for, anyway. And you’re probably not getting enough of it. In fact, research suggests you drink 20 ounces of water two hours before you work out, eight ounces during your warmup, and eight more ounces every ten to twenty minutes, depending on how hard you’re pushing. That’s a lot of liquid.

不知道喝什么的时候就喝水，不管怎么说水才是身体所需要的。可能你喝的水都不够，事实上有研究表明锻炼前两小时应该喝20盎司的水，热身时要喝8盎司的水，根据锻炼强度的不同每隔10到20分钟再喝8盎司水。需要喝的水真不少呀。

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