Cherry juice can reduce exercise-induced muscle pain and damage, according to a study published in the British Journal of Sports Medicine. As with watermelon juice, look for brands that don’t have lots of added sugar, or choose cherry nectar and dilute with water as desired. You can also blend cherries in a beverage; try our Sour Cherry Smoothie recipe.
Milk is just as hydrating as water-plus, it increases muscle protein synthesis after strength and endurance training, according to research published in the Journal of the International Society of Sports Nutrition.
And, of course, be sure to drink up before and during your workout, too. Why not try a drop of peppermint oil in your water bottle? Research published in the Journal of the International Society of Sports Nutrition found that consuming this essential oil for 10 days had a positive effect on blood pressure, exercise performance and breathing ability during a workout.