The Best Form Of Sugar During Exercise

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small 😎

❝What is the best form of sugar for an energy kick during exercise? Both type of sugar eg glicoae fructose dextrose etc and medium, ie drink, gel, solids etc❞

Great question! Let’s be clear first that we’re going to answer this specifically for the context of during exercise.

Because, if you’re not actively exercising strenuously right at the time when you’re taking the various things we’re going to be talking about, the results will not be the same.

For scenarios that are anything less than “I am exercising right now and my muscles (not joints, or anything else) are feeling the burn”, then instead please see this:

Snacks & Hacks: Eating For Energy (In Ways That Actually Work)

Because, to answer your question, we’re going to be going 100% against the first piece of advice in that article, which was “Skip the quasi-injectables”, i.e., anything marketed as very quick release. Those things are useful for diabetics to have handy just in case of needing to urgently correct a hypo, but for most people most of the time, they’re not. See also:

Which Sugars Are Healthier, And Which Are Just The Same?

However…

When strenuously exercising in a way that is taxing our muscles, we do not have to worry about the usual problem of messing up our glucose metabolism by overloading our body with sugars faster than it can use it (thus: it has to hurriedly convert glucose and shove it anywhere it’ll fit to put it away, which is very bad for us), because right now, in the exercise scenario we’re describing, the body is already running its fastest metabolism and is grabbing glucose anywhere it can find it.

Which brings us to our first key: the best type of sugar for this purpose is glucose. Because:

  • glucose: the body can use immediately and easily convert whatever’s spare to glycogen (a polysaccharide of glucose) for storage
  • fructose: the body cannot use immediately and any conversion of fructose to glycogen has to happen in the liver, so if you take too much fructose (without anything to slow it down, such as the fiber in whole fruit), you’re not only not going to get usable energy (the sugar is just going to be there in your bloodstream, circulating, not getting used, because it doesn’t trigger insulin release and insulin is the gatekeeper that allows sugar to be used), but also, it’s going to tax the liver, which if done to excess, is how we get non-alcoholic fatty liver disease.
  • sucrose: is just a disaccharide of glucose and fructose, so it first gets broken down into those, and then its constituent parts get processed as above. Other disaccharides you’ll see mentioned sometimes are maltose and lactose, but again, they’re just an extra step removed from useful metabolism, so to save space, we’ll leave it at that for those today.
  • dextrose: is just glucose, but when the labeller is feeling fancy. It’s technically informational because it specifies what isomer of glucose it is, but basically all glucose found in food is d-glucose, i.e. dextrose. Other isomers of glucose can be synthesized (very expensively) in laboratories or potentially found in obscure places (the universe is vast and weird), but in short: unless someone’s going to extreme lengths to get something else, all glucose we encounter is dextrose, and all (absolutely all) dextrose is glucose.

We’d like to show scientific papers contesting these head-to-head for empirical proof, but since the above is basic chemistry and physiology, all we could find is papers taking this for granted and stating in their initial premise that sports drinks, gels, bars usually contain glucose as their main sugar, potentially with some fructose and sucrose. Like this one:

A Comprehensive Study on Sports and Energy Drinks

As for how to take it, again this is the complete opposite of our usual health advice of “don’t drink your calories”, because in this case, for once…

(and again, we must emphasize: only while actively doing strenuous exercise that is making specifically your muscles burn, not your joints or anything else; if your joints are burning you need to rest and definitely don’t spike your blood sugars because that will worsen inflammation)

…just this once, we do want those sugars to be zipping straight into the blood. Which means: liquid is best for this purpose.

And when we say liquid: gel is the same as a drink, so far as the body is concerned, provided the body in question is adequately hydrated (i.e., you are also drinking water).

Here are a pair of studies (by the same team, with the same general methodology), testing things head-to-head, with endurance cyclists on 6-hour stationary cycle rides:

CHO Oxidation from a CHO Gel Compared with a Drink during Exercise

Meanwhile, liquid beat solid, but only significantly so from the 90-minute mark onwards, and even that significant difference was modest (i.e. it’s clinically significant, it’s a statistically reliable result and improbable as random happenstance, but the actual size of the difference was not huge):

Oxidation of Solid versus Liquid CHO Sources during Exercise

We would hypothesize that the reason that liquids only barely outperformed solids for this task is precisely because the solids in question were also designed for the task. When a company makes a fast-release energy bar, they don’t load it with fiber to slow it down. Which differentiates this greatly from, say, getting one’s sugars from whole fruit.

If the study had compared apples to apple juice, we hypothesize the results would have been very different. But alas, if that study has been done, we couldn’t find it.

Today has been all about what’s best during exercise, so let’s quickly finish with a note on what’s best before and after:

Before: What To Eat, Take, And Do Before A Workout

After: Overdone It? How To Speed Up Recovery After Exercise

Take care!

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  • Vaccines and cancer: The myth that won’t die

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Two recent studies reported rising cancer rates among younger adults in the U.S. and worldwide. This prompted some online anti-vaccine accounts to link the studies’ findings to COVID-19 vaccines. 

    But, as with other myths, the data tells a very different story. 

    What you need to know 

    • Baseless claims that COVID-19 vaccines cause cancer have persisted online for several years and gained traction in late 2023.
    • Two recent reports finding rising cancer rates among younger adults are based on pre-pandemic cancer incidence data. Cancer rates in the U.S. have been on the rise since the 1990s.
    • There is no evidence of a link between COVID-19 vaccination and increased cancer risk.

    False claims about COVID-19 vaccines began circulating months before the vaccines were available. Chief among these claims was misinformed speculation that vaccine mRNA could alter or integrate into vaccine recipients’ DNA. 

    It does not. But that didn’t prevent some on social media from spinning that claim into a persistent myth alleging that mRNA vaccines can cause or accelerate cancer growth. Anti-vaccine groups even coined the term “turbo cancer” to describe a fake phenomenon of abnormally aggressive cancers allegedly linked to COVID-19 vaccines. 

    They used the American Cancer Society’s 2024 cancer projection—based on incidence data through 2020—and a study of global cancer trends between 1999 and 2019 to bolster the false claims. This exposed the dishonesty at the heart of the anti-vaccine messaging, as data that predated the pandemic by decades was carelessly linked to COVID-19 vaccines in viral social media posts.

    Some on social media cherry-pick data and use unfounded evidence because the claims that COVID-19 vaccines cause cancer are not true. According to the National Cancer Institute and American Cancer Society, there is no evidence of any link between COVID-19 vaccines and an increase in cancer diagnosis, progression, or remission. 

    Why does the vaccine cancer myth endure?

    At the root of false cancer claims about COVID-19 vaccines is a long history of anti-vaccine figures falsely linking vaccines to cancer. Polio and HPV vaccines have both been the target of disproven cancer myths. 

    Not only do HPV vaccines not cause cancer, they are one of only two vaccines that prevent cancer.

    In the case of polio vaccines, some early batches were contaminated with simian virus 40 (SV40), a virus that is known to cause cancer in some mammals but not humans. The contaminated batches were discovered, and no other vaccine has had SV40 contamination in over 60 years

    Follow-up studies found no increase in cancer rates in people who received the SV40-contaminated polio vaccine. Yet, vaccine opponents have for decades claimed that polio vaccines cause cancer.

    Recycling of the SV40 myth

    The SV40 myth resurfaced in 2023 when vaccine opponents claimed that COVID-19 vaccines contain the virus. In reality, a small, nonfunctional piece of the SV40 virus is used in the production of some COVID-19 vaccines. This DNA fragment, called the promoter, is commonly used in biomedical research and vaccine development and doesn’t remain in the finished product. 

    Crucially, the SV40 promoter used to produce COVID-19 vaccines doesn’t contain the part of the virus that enters the cell nucleus and is associated with cancer-causing properties in some animals. The promoter also lacks the ability to survive on its own inside the cell or interact with DNA. In other words, it poses no risk to humans.

    Over 5.6 billion people worldwide have received COVID-19 vaccines since December 2020. At that scale, even the tiniest increase in cancer rates in vaccinated populations would equal hundreds of thousands of excess cancer diagnoses and deaths. The evidence for alleged vaccine-linked cancer would be observed in real incidence, treatment, and mortality data, not social media anecdotes or unverifiable reports. 

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • What is HRT? HRT and Hormones Explained

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    In this short video, Dr. Sophie Newton explains how menopausal HRT, sometimes called just MHT, is the use of exogenous (didn’t come from your body) to replace/supplement the endogenous hormones (made in your body) that aren’t being made in the quantities that would result in ideal health.

    Bioidentical hormones are, as the name suggests, chemically identical to those made in the body; there is no difference, all the way down to the atomic structure.

    People are understandably wary of “putting chemicals into the body”, but in fact, everything is a chemical and those chemicals are also found in your body, just not in the numbers that we might always like.

    In the case of hormones, these chemical messengers are simply there to tell cells what to do, so having the correct amount of hormones ensures that all the cells that need to get a certain message, get it.

    In the case of estrogen specifically, while it’s considered a sex hormone (and it is), it’s responsible for a lot more than just the reproductive system, which is why many people without correct estrogen levels (such as peri- or post-menopause, though incorrect levels can happen earlier in life for other reasons too) can severely feel their absence in a whole stack of ways.

    What ways? More than we can list here, but some are discussed in the video:

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    You might like our previous main features:

    Take care!

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  • Afterwork – by Joel Malick and Alex Lippert

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Regular 10almonds readers may remember that one of the key unifying factors of Blue Zones supercentenarians is the importance of having purpose, sometimes called ikigai (borrowing the Japanese term, as a nod to the Okinawan Blue Zone).

    The authors are financial advisors by profession, but don’t let that fool you; this book is not about retirement financial planning, but rather, simply addressing a problem that was often presented to them while helping people plan their retirements:

    A lot of people find themselves adrift without purpose at several points in life. Often, these are: 1) early twenties, 2) some point in the midlife, and/or 3) retirement. This book addresses the third of those life points.

    The authors advise cultivating 10 key disciplines; we’ll not keep them a mystery; they are:

    1. Purpose
    2. Calendar
    3. Movement
    4. Journaling
    5. Faith
    6. Connection
    7. Learning
    8. Awareness
    9. Generosity
    10. Awe

    …which each get a chapter in this book.

    A note on the chapter about faith: the authors are Christians, and that does influence their perspective here, but if Christianity’s not your thing, then don’t worry: the rest also stands on its own feet without that.

    The general “flavor” of the book overall is in essence, embracing a new period of enjoying what is in effect the strongest, most potentially impactful version of you you’ve ever been, as well as avoiding the traps of retirement “sugar rush” and “retirement drift”, to define, well, a more purposeful life—with what’s most meaningful to you.

    The style of the book is self-help in layout, with occasional diagrams, flowcharts, and the like; sometimes we see well-sourced stats, but there’s no hard science here. In short, a simple and practical book.

    Bottom line: if your retirement isn’t looking like what you imagined it to be, and/or you think it could be more fulfilling, then this book can help you find, claim, and live your ikigai.

    Click here to check out Afterwork, and indeed live a future that’s worthy of dreams!

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  • Vaping: A Lot Of Hot Air?

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    Vaping: A Lot Of Hot Air?

    Yesterday, we asked you for your (health-related) opinions on vaping, and got the above-depicted, below-described, set of responses:

    • A little over a third of respondents said it’s actually more dangerous than smoking
    • A little under a third of respondents said it’s no better nor worse, just different
    • A little over 10% of respondents said it’s marginally less harmful, but still very bad
    • A little over 10% of respondents said it’s a much healthier alternative to smoking

    So what does the science say?

    Vaping is basically just steam inhalation, plus the active ingredient of your choice (e.g. nicotine, CBD, THC, etc): True or False?

    False! There really are a lot of other chemicals in there.

    And “chemicals” per se does not necessarily mean evil green glowing substances that a comicbook villain would market, but there are some unpleasantries in there too:

    So, the substrate itself can cause irritation, and flavorings (with cinnamaldehyde, the cinnamon flavoring, being one of the worst) can really mess with our body’s inflammatory and oxidative responses.

    Vaping can cause “popcorn lung”: True or False?

    True and False! Popcorn lung is so-called after it came to attention when workers at a popcorn factory came down with it, due to exposure to diacetyl, a chemical used there.

    That chemical was at that time also found in most vapes, but has since been banned in many places, including the US, Canada, the EU and the UK.

    Vaping is just as bad as smoking: True or False?

    False, per se. In fact, it’s recommended as a means of quitting smoking, by the UK’s famously thrifty NHS, that absolutely does not want people to be sick because that costs money:

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    Of course, the active ingredients (e.g. nicotine, in the assumed case above) will still be the same, mg for mg, as they are for smoking.

    Vaping is causing a health crisis amongst “kids nowadays”: True or False?

    True—it just happens to be less serious on a case-by-case basis to the risks of smoking.

    However, it is worth noting that the perceived harmlessness of vapes is surely a contributing factor in their widespread use amongst young people—decades after actual smoking (thankfully) went out of fashion.

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  • With Only Gloves To Protect Them, Farmworkers Say They Tend Sick Cows Amid Bird Flu

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    GREELEY, Colo. — In early August, farmworkers gathered under a pavilion at a park here for a picnic to celebrate Farmworker Appreciation Day. One sign that this year was different from the others was the menu: Beef fajitas, tortillas, pico de gallo, chips, beans — but no chicken.

    Farms in Colorado had culled millions of chickens in recent months to stem the transmission of bird flu. Organizers filled out the spread with hot dogs.

    No matter the menu, some dairy workers at the event said they don’t exactly feel appreciated. They said they haven’t received any personal protective equipment beyond gloves to guard against the virus, even as they or colleagues have come down with conjunctivitis and flu-like symptoms that they fear to be bird flu.

    “They should give us something more,” one dairy worker from Larimer County said in Spanish. He spoke on the condition of anonymity out of fear he’d lose his job for speaking out. “What if something happens to us? They act as if nothing is wrong.”

    Agricultural health and safety experts have been trying to get the word out about how to protect against bird flu, including through bilingual videos on TikTok showing the proper way to gear up with respirators, eye protection, gloves, and coveralls. And Colorado’s health and agriculture departments have offered a free month’s supply of protective equipment to any producer who requests it.

    But so far, many farms aren’t taking them up on it: According to numbers provided by the state health department in late August, fewer than 13% of the state’s dairies had requested and received such PPE.

    The virus is known to infect mammals — from skunks, bears, and cows to people and house pets. It began showing up in dairy cattle in recent months, and Colorado has been in the thick of it. Ten of the 13 confirmed human cases in the U.S. this year have occurred in Colorado, where it continues to circulate among dairy cows. It isn’t a risk in cooked meat or pasteurized milk but is risky for those who come into contact with infected animals or raw milk.

    Weld County, where the farmworker event was held, is one of the nation’s top milk producers, supplying enough milk each month this year to fill about 45 Olympic-size swimming pools, according to U.S. Department of Agriculture data. Neighboring counties are notable producers, too.

    Concerns are growing about undiagnosed illness among farmworkers because of a lack of testing and safety precautions. One reason for concern: Bird flu and seasonal flu are capable of gene trading, so if they ended up in the same body at the same time, bird flu might end up with genes that boost its contagiousness. The virus doesn’t appear to be spreading easily between people yet. That could change, and if people aren’t being tested then health officials may be slow to notice.

    Strains of seasonal flu already kill some 47,000 people in the U.S. a year. Public health officials fear the havoc a new form of the flu could wreak if it spreads among people.

    The Centers for Disease Control and Prevention recommends that dairy workers don a respirator and goggles or a face shield, among other protections, whether they are working with sick animals or not.

    A recent study found that not all infected cows show symptoms, so workers could be interacting with contagious animals without realizing it. Even when it is known that animals are infected, farmworkers often still have to get in close contact with them, sometimes under grueling conditions, such as during a recent heat wave when Colorado poultry workers collected hundreds of chickens by hand for culling because of the outbreak. At least six of the workers became infected with bird flu.

    One dairy worker in Weld County, who spoke on the condition of anonymity for fear of losing his job, said his employer has not offered any protective equipment beyond gloves, even though he works with sick cows and raw milk.

    His bosses asked the workers to separate sick cows from the others after some cows produced less milk, lost weight, and showed signs of weakness, he said. But the employer didn’t say anything about the bird flu, he said, or suggest they take any precautions for their own safety.

    He said he bought protective goggles for himself at Walmart when his eyes became itchy and red earlier this summer. He recalled experiencing dizziness, headaches, and low appetite around the same time. But he self-medicated and pushed through, without missing work or going to a doctor.

    “We need to protect ourselves because you never know,” he said in Spanish. “I tell my wife and son that the cows are sick, and she tells me to leave, but it will be the same wherever I go.”

    He said he’d heard that his employers were unsympathetic when a colleague approached them about feeling ill. He’d even seen someone affiliated with management remove a flyer about how people can protect themselves from the bird flu and throw it in a bin.

    The dairy worker in neighboring Larimer County said he, too, has had just gloves as protection, even when he has worked with sick animals — close enough for saliva to wipe off on him. He started working with them when a colleague missed work because of his flu-like symptoms: fever, headache, and red eyes.

    “I only wear latex gloves,” he said. “And I see that those who work with the cows that are sick also only wear gloves.”

    He said he doesn’t have time to wash his hands at work but puts on hand sanitizer before going home and takes a shower once he arrives. He has not had symptoms of infection.

    Such accounts from dairy workers echo those from farmworkers in Texas, as reported by KFF Health News in July.

    “Employers who are being proactive and providing PPE seem to be in the minority in most states,” said Bethany Boggess Alcauter with the National Center for Farmworker Health, a not-for-profit organization based in Texas that advocates for improving the health of farmworkers and their families. “Farmworkers are getting very little information.”

    But Zach Riley, CEO of the Colorado Livestock Association, said he thinks such scenarios are the exception, not the rule.

    “You would be hard-pressed to find a dairy operation that isn’t providing that PPE,” he said. Riley said dairies typically have a stockpile of PPE ready to go for situations like this and that, if they don’t, it’s easily accessed through the state. “All you have to do is ask.”

    Producers are highly motivated to keep infections down, he said, because “milk is their life source.” He said he has heard from some producers that “their family members who work on the farm are doing 18-to 20-hour days just to try to stay ahead of it, so that they’re the first line between everything, to protect their employees.”

    Colorado’s health department is advertising a hotline that ill dairy workers can call for help getting a flu test and medicine.

    Project Protect Food Systems Workers, an organization that emerged early in the covid-19 pandemic to promote farmworker health across Colorado, is distributing PPE it received from the state so promotoras — health workers who are part of the community they serve — can distribute masks and other protections directly to workers if employers aren’t giving them out.

    Promotora Tomasa Rodriguez said workers “see it as another virus, another covid, but it is because they don’t have enough information.”

    She has been passing out flyers about symptoms and protective measures, but she can’t access many dairies. “And in some instances,” she said, “a lot of these workers don’t know how to read, so the flyers are not reaching them, and then the employers are not doing any kind of talks or trainings.”

    The CDC’s Nirav Shah said during an Aug. 13 call with journalists that awareness about bird flu among dairy workers isn’t as high as officials would like it to be, despite months of campaigns on social media and the radio.

    “There’s a road ahead of us that we still need to go down to get awareness on par with, say, what it might be in the poultry world,” he said. “We’re using every single messenger that we can.”

    KFF Health News correspondents Vanessa G. Sánchez and Amy Maxmen contributed to this report.

    Healthbeat is a nonprofit newsroom covering public health published by Civic News Company and KFF Health News. Sign up for its newsletters here.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Eating For Energy (In Ways That Actually Work)

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    Snacks & Hacks: The Real Energy Boosters

    Declining energy levels are a common complaint of people getting older, and this specific kind of “getting older” is starting earlier and earlier (even Gen-Z are already getting in line for this one). For people of all ages, however, diet is often a large part of the issue.

    The problem:

    It can sometimes seem, when it comes to food and energy levels, that we have a choice:

    • Don’t eat (energy levels decline)
    • Eat quick-release energy snacks (energy spikes and crashes)
    • Eat slow-release energy meals (oh hi, post-dinner slump)

    But, this minefield can be avoided! Advice follows…

    Skip the quasi-injectables

    Anything the supermarket recommends for rapid energy can be immediately thrown out (e.g. sugary energy drinks, glucose tablets, and the like).

    Same goes for candy of most sorts (if the first ingredient is sugar, it’s not good for your energy levels).

    Unless you are diabetic and need an emergency option to keep with you in case of a hypo, the above things have no place on a healthy shopping list.

    Aside from that, if you have been leaning on these heavily, you might want to check out yesterday’s main feature:

    The Not-So-Sweet Science Of Sugar Addiction

    …and if your knee-jerk response is “I’m not addicted; I just enjoy…” then ok, test that! Skip it for this month.

    • If you succeed, you’ll be in better health.
    • If you don’t, you’ll be aware of something that might benefit from more attention.

    Fruit and nuts are your best friends

    Unless you are allergic, in which case, obviously skip your allergen(s).

    But for most of us, we were born to eat fruit and nuts. Literally, those two things are amongst the oldest and most well-established parts of human diet, which means that our bodies have had a very long time to evolve the perfect fruit-and-nut-enjoying abilities, and reap the nutritional benefits.

    Nuts are high in fat (healthy fats) and that fat is a great source of energy’s easy for the body to get from the food, and/but doesn’t result in blood sugar spikes (and thus crashes) because, well, it’s not a sugar.

    See also: Why You Should Diversify Your Nuts

    Fruit is high in sugars, and/but high in fiber that slows the absorption into a nice gentle curve, and also contains highly bioavailable vitamins to perk you up and polyphenols to take care of your long-term health too.

    Be warned though: fruit juice does not work the same as actual fruit; because the fiber has been stripped and it’s a liquid, those sugars are zipping straight in exactly the same as a sugary energy drink.

    See also: Which Sugars Are Healthier, And Which Are Just The Same?

    Slow release carbs yes, but…

    Eating a bowl of wholegrain pasta is great if you don’t have to do anything much immediately afterwards, but it won’t brighten your immediately available energy much—on the contrary, energy will be being used for digestion for a while.

    So if you want to eat slow-release carbs, make it a smaller portion of something more-nutrient dense, like oats or lentils. This way, the metabolic load will be smaller (because the portion was smaller) but the higher protein content will prompt satiety sooner (so you addressed your hunger with a smaller portion) and the iron and B vitamins will be good for your energy too.

    See also: Should You Go Light Or Heavy On Carbs?

    Animal, vegetable, or mineral?

    At the mention of iron and B vitamins, you might be thinking about various animal products that might work too.

    If you are vegetarian or vegan: stick to that; it’s what your gut microbiome is used to now, and putting an animal product in will likely make you feel ill.

    If you have them in your diet already, here’s a quick rundown of how broad categories of animal product work (or not) for energy:

    • Meat: nope. Well, the fat, if applicable, will give you some energy, but less than you need just to digest the meat. This, by the way, is a likely part of why the paleo diet is good for short term weight loss. But it’s not very healthy.
    • Fish: healthier than the above, but for energy purposes, just the same.
    • Dairy: high-fat dairy, such as cream and butter, are good sources of quick energy. Be aware if they contain lactose though, that this is a sugar and can be back to spiking blood sugars.
      • As an aside for diabetics: this is why milk can be quite good for correcting a hypo: the lactose provides immediate sugar, and the fat keeps it more balanced afterwards
    • Eggs: again the fat is a good source of quick energy, and the protein is easier to digest than that of meat (after all, egg protein is literally made to be consumed by an embryo, while meat protein is made to be a functional muscle of an animal), so the metabolic load isn’t too strenuous. Assuming you’re doing a moderate consumption (under 3 eggs per day) and not Sylvester Stallone-style 12-egg smoothies, you’re good to go.

    See also: Do We Need Animal Products To Be Healthy?

    …and while you’re at it, check out:

    Eggs: Nutritional Powerhouse or Heart-Health Timebomb?

    (spoiler: it’s the former; the title was because it was a mythbusting edition)

    Hydration considerations

    Lastly, food that is hydrating will be more energizing than food that is not, so how does your snack/meal rank on a scale of watermelon to saltines?

    You may be thinking: “But you said to eat nuts! They’re not hydrating at all!”, in which case, indeed, drink water with them, or better yet, enjoy them alongside fruit (hydration from food is better than hydration from drinking water).

    And as for those saltines? Salt is not your friend (unless you are low on sodium, because then that can sap your energy)

    How to tell if you are low on sodium: put a little bit (e.g. ¼ tsp) of salt into a teaspoon and taste it; does it taste unpleasantly salty? If not, you were low on sodium. Have a little more at five minute intervals, until it tastes unpleasantly salty. Alternatively have a healthy snack that nonetheless contains a little salt.

    If you otherwise eat salty food as an energy-giving snack, you risk becoming dehydrated and bloated, neither of which are energizing conditions.

    Dehydrated and bloated at once? Yes, the two often come together, even though it usually doesn’t feel like it. Basically, if we consume too much salty food, our homeostatic system goes into overdrive to try to fix it, borrows a portion of our body’s water reserves to save us from the salt, and leaves us dehydrated, bloated, and sluggish.

    For more on salt in general, check out:

    How Too Much Salt Can Lead To Organ Failure: Lesser-Known Salt Health Risks

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