Lifestyle Drink to your health: The best beverages by workout By HILARY SHEINBAUM. Special to amNewYork Updated April 15, 2015 12:13 PM Print Share fbShare Tweet Email Not all workouts are created equal, and neither are beverages that help with rehydration and recovery. Store shelves, vending machines and exercise studios sell multiple kinds of fruit juices, waters and other infusions to benefit bodies -- but which is best? We asked NYC fitness instructors to break down their favorite pre- and post-exercise drinks based on activity. Dance cardio: Water Photo Credit: Icelandic Glacial Just plain-old water is best for an intense dance class, especially before you hit the floor. “Hydration is key to enhancing your performance. I recommend my clients drink a full bottle of water before their workout and continue to hydrate throughout,” says 305 Fitness instructor Jess Evans, who is a fan of Icelandic Glacial, a naturally filtered water. “Staying hydrated will keep you focused and will aid muscle fatigue post-workout.” Yoga: Essentia water Photo Credit: Essentia The Movement Fitness instructor Heidi Kristoffer recommends the electrolyte boost of Essentia water to hydrate after a class like CrossFlowX, which incorporates strength and core training as well as some cardio. “Essentia has been ionized to allow for easier absorption, and has added electrolytes,” she says. Cycling: Juice Generation Coco Water Photo Credit: Juice Generation “During intense cardio workouts we deplete tons of electrolytes in our sweat. If these are not replaced, we can experience muscle cramping, stiffness and pain, nausea, fatigue and/or dizziness,” says Flywheel Sports instructor Alison Cohen, who recommends Juice Generation Coco Water after a sweaty spin class to replenish those lost electrolytes. “Coconut water contains all five of the essential electrolytes — sodium, magnesium, calcium, potassium and phosphorous — that are lost when sweating during workouts.” It also has 2 grams of protein per cup, which helps in muscle recovery, she adds. Running: Liquiteria’s Turmeric Tonic Photo Credit: Liquiteria Chris Heuisler, running concierge at RunWESTIN, suggests Liquiteria’s Turmeric Tonic to replenish and heal after a run. “With turmeric, probiotics, lemon, maple syrup and filtered water, it is light and refreshing, and focused on providing clean low-sugar hydration and inflammation-fighting properties with the turmeric root,” he says. Barre: Chia tonic Photo Credit: LuliTonix “Move over, coconut water. Chia tonic is fun to drink and the way to hydrate,” says Pure Barre Park Slope owner Tiffany Currid, who recommends LuliTonix Lifetonic Rejuvelixir for a chia fix before or after the muscle burn of a barre workout. “It’s restorative, electrolyte-replenishing, blood-nourishing … and low in sugar, with a subtle taste profile.” HIIT: Smoothie with protein powder Photo Credit: Vega Sport “The key thing after a workout is to fuel your body with protein. This aids in muscle recovery,” says trainer Kira Stokes of BFX Studio, whose go-to smoothies include Vega Sport Performance Protein or Ojio Sport Protein Powder for an easy protein boost, as well as a dose of branched-chain amino acids, which help repair muscle tissue. As for those smoothies? “Raspberries, strawberries and blueberries offer antioxidants, potassium and other vitamins in their makeup,” she says. By HILARY SHEINBAUM. Special to amNewYork Share on Facebook Share on Twitter Comments We're revamping our Comments section. Learn more and share your input.