You need to drink a lot - 2 liters a day or even more. If you drink less water - you need to accustom yourself to this amount gradually. There are even special programs for smartphones that allow you to track the amount of water you drink. You can buy still mineral water. But during training to replenish minerals, you still have to use isotonics.
2. Isotonic drinks
The important thing is that we lose a lot of salt during exercise, and drinking only water is very dangerous. Triathlete Bible author Joe Friel notes that sodium deficiency can be fatal under heavy exercise, and such cases have unfortunately occurred. This happens if you drink water in hot weather or during intense exercise, ignoring sources of salt (isotonic drinks or capsules / tablets with salt).
Which isotonic to choose is a matter of taste. You can buy ready-made bottles (Gatorade and Powerade are represented in our stores), buy powders and dilute them (it will come out cheaper, but not significantly) or make an isotonic one yourself - mix, for example, orange juice with salt and sugar.
There are special vitamin complexes for athletes - the same multivitamins, but with an additional dose of potassium, magnesium, calcium. However, they are not very different from conventional multivitamins. In any case, it is helpful to consult with your doctor before starting regular exercise - it is likely that your body will need additional support.
4. Carbohydrate gels
This is an energy boost during competitions and especially long workouts. I recommend Nutrend or Isostar if you don't like the consistency of honey - the rest of the gels are thicker and tend to taste too sweet. Isostar also has unflavored gels. The main thing is to try different options and to compete with those that you like and do not cause stomach problems. You should never need to eat something completely new while racing.
Any gel should be washed down with water. Therefore, it is worth taking out the gel during the race when you see a food point where you will be offered water. Caffeinated gels can be of great help when you are losing focus or are very tired. It is worth alternating them with the usual ones.
If you don't like using the gel, you can dissolve it in water and take it with you in a flask. Or buy "drink gel" - a gel already dissolved in fruit juice. This is available from the manufacturers "Squeezy" and "Power Gel". You don't have to drink it.
Supplement for the joints, a very useful thing for serious running loads to keep the knees normal. But for a safety net, it is suitable for everyone with a large monthly mileage. Chondroprotectors - drugs containing chondroitin - will not save you with arthrosis or serious injury - you will need to add to them a visit to the doctor, physiotherapy, exercise, ointments, and so on. But for prevention, they are quite suitable.
I can recommend Nutrend's Flexit drink - it contains chondroitin, calcium, collagen, vitamins - everything you need to keep your joints in order during hard training. As with any supplements, vitamins and medications, a visit to your doctor will be very appropriate.
6. Soy milk and chocolate milk after exercise
Soy is highly recommended in the book "Sports Nutrition" mentioned above. It is a source of protein and calcium and is easily absorbed. Cow milk is usually mixed with cocoa, sugar and cream - the resulting chocolate milk is considered the best post-workout recovery drink: there have been studies that prove this simple mixture is superior to special "recovery drinks" - wrote about this in the specialized magazine Runner's World.
7. Before training
You can refresh yourself with a peanut butter or banana sandwich. Too dense food in large quantities will damage - blood circulation will be directed to digest food, which will reduce the effectiveness of the workout. If you are jogging in the morning, you can limit yourself to a glass of tea, coffee or water and have a hearty breakfast after your workout.
The best dish before races and long workouts is pasta with tuna or pizza with it. Tuna has a very low glycemic index - it lasts for a long time. And pasta is generally a classic for a "carbohydrate load" - it is not for nothing that at any marathon (and other endurance competitions) a "pasta party" is held the day before, where the organizers treat the participants with pasta.