When you've been working or exercising hard and feel the need for a refreshing beverage, you'll find plenty of options. Unfortunately, many of those are high in sugar, calories or caffeine, according to the Academy of Nutrition and Dietetics, which recommends you quench your thirst with water, milk or a little fruit juice.
Go for the Water
Water should always be your first choice when you're thirsty, according to the Academy of Nutrition and Dietetics. If your urine is almost clear and odor-free, you're drinking enough fluids. If not, increase your fluid intake. For a post-workout drink, try fat-free or low-fat milk; in addition to being a thirst-quencher, it's packed with calcium and other nutrients. Although 100-percent fruit juice can be a good source of nutrients, it tends to be high in sugars and calories. The academy suggest you limit fruit juice to 4 to 6 ounces a day. The American Dietetic Association recommends sports drinks of 6 percent to 8 percent carbohydrate only when you've spent at least 60 minutes in moderate- to high-intensity activity.