When you hit the gym, track, trail, or yoga mat, you’re probably focused on your reps, pace, or form. But there’s something just as important that often gets overlooked: what you’re drinking during your workout.
You might be thinking, “Isn’t water enough?” Sometimes it is—but depending on the length, intensity, and nature of your exercise, your body may need more than just H₂O to stay in peak condition.
In this post, we’ll break down what to drink during a workout, why it matters, and how to tailor your hydration for optimal performance—whether you’re a casual walker or an elite athlete.
Why Hydration Matters During Exercise?
Let’s start with the basics: why should you care about what you drink during a workout?
When you exercise, your body temperature rises. To cool itself down, your body produces sweat, which leads to the loss of both water and electrolytes—minerals like sodium, potassium, magnesium, and calcium. These play vital roles in:
- Muscle contraction
- Nerve function
- Blood pressure regulation
- Fluid balance
If you don’t replace what you lose, you risk symptoms such as:
- Fatigue
- Cramping
- Decreased endurance
- Dizziness
- Nausea
- Impaired mental focus
Even 2% dehydration can impair performance. So, let’s explore what drinks are best suited to help you stay hydrated, prevent electrolyte imbalance, and boost endurance.
What Should You Drink During Workout?
1. Water: Your Everyday Essential
Best for:
- Low to moderate workouts under 60 minutes
- Strength training sessions
- Walking, light jogging, or yoga
Plain water is your go-to beverage for the average workout. It replenishes fluids lost through sweat and keeps your body functioning normally.
Benefits:
- Zero calories
- Zero sugar
- Readily available
- Easily absorbed by the body
Tip:
Drink about 100–200 ml every 15–20 minutes during your workout to maintain optimal hydration. Cold water can be particularly effective in cooling your core temperature during hot workouts.
2. Electrolyte Drinks: For High-Sweat Sessions
Best for:
- Workouts over 60 minutes
- HIIT, spin classes, long-distance running
- Hot or humid conditions
If your session is intense or sweat-heavy, you’ll need more than water. This is where electrolyte drinks come in handy. They contain sodium, potassium, magnesium, and other minerals to restore what you’re losing through sweat.
Benefits:
- Prevents muscle cramps and dizziness
- Helps maintain endurance and performance
- Aids in fluid retention
Popular Options:
- Gatorade (moderate electrolytes, sugar content)
- Powerade (similar to Gatorade)
- Nuun Tablets (drop into water, low sugar)
- Liquid I.V. or Hydrant (portable powder packets)
Watch Out:
Some commercial sports drinks have up to 36g of sugar per bottle. Look for low-sugar options (4–8g of sugar per 100ml is ideal), especially if you’re not a marathoner.
3. Coconut Water: Nature’s Hydration Hack
Best for:
- Casual to moderate exercisers
- People seeking a natural option
Coconut water is a naturally hydrating drink that contains potassium, magnesium, calcium, and a bit of sodium. It’s low in calories and great for shorter sessions.
Benefits:
- No artificial additives
- Mildly sweet, easy on the stomach
- Contains antioxidants and bioactive enzymes
Limitations:
Coconut water is low in sodium, which is the primary electrolyte lost in sweat—so it may not be ideal for long, sweaty workouts.
4. Carbohydrate-Based Drinks: Fuel for Endurance
Best for:
- Endurance athletes (marathoners, cyclists, triathletes)
- Workouts lasting more than 90 minutes
After about 60–90 minutes of exercise, your glycogen (stored glucose) starts to run low. Carbohydrate drinks replenish your energy levels, keeping your muscles fueled.
Benefits:
- Sustains energy and mental focus
- Delays fatigue
- Can improve overall performance
Ideal Carb-to-Water Ratio:
Look for drinks with a 6–8% carbohydrate concentration (around 14–20g of carbs per 240ml).
Examples:
- Tailwind
- Skratch Labs
- Homemade mix (water + fruit juice + pinch of salt)
5. BCAA Drinks: For Muscle Maintenance
Best for:
- Strength trainers
- Fasted workouts
- Bodybuilders and athletes on a cut
BCAAs (branched-chain amino acids) help reduce muscle breakdown and promote repair. They’re especially useful during long or resistance-heavy sessions.
Benefits:
- Minimizes muscle soreness
- Supports lean muscle mass
- Some zero-calorie options available
Good To Know:
While not essential for everyone, BCAA drinks can offer a performance edge for intense strength training.
6. Protein Shakes – Better Post-Workout, But…
Best for:
- Post-workout recovery
- Fasted workouts or long training sessions
Though typically consumed after exercise, a light protein shake during a workout can help if you’re training fasted or doing an extended session with no food intake beforehand.
Benefits:
- Helps prevent muscle breakdown
- Can stabilize blood sugar during long workouts
Keep It Light:
Avoid full-blown meal replacement shakes during workouts. Instead, go for 10–15g of protein mixed with water for easy absorption.
Drinks You Should Avoid During Workouts
Not all liquids are workout-friendly. Some can actually impair your performance or dehydrate you further.
Energy Drinks
Loaded with caffeine and sugar. While caffeine can enhance performance in small doses, the jittery effects and crash aren’t worth it mid-session.
Soda and Sugary Soft Drinks
Carbonation causes bloating, and the sugar spike can lead to a crash—definitely not what you want mid-workout.
Alcohol
This should go without saying, but alcohol is a diuretic, decreases coordination, and dehydrates you. Never drink alcohol before or during exercise.
How Much Should You Drink During Workout?
The amount you need depends on your body weight, intensity of workout, and climate. Here’s a general guide:
Before Workout
- 500–600ml (2–3 cups) 2–3 hours before
- 200–300ml 15–20 minutes before starting
During Workout
- 150–250ml every 15–20 minutes
- For sessions over 60 mins: Alternate between water and electrolyte drink
After Workout
- Weigh yourself before and after. For every pound lost, drink 500–750ml (2–3 cups) of fluid.
Tip: If your urine is dark yellow after a workout, you’re likely dehydrated. Aim for pale yellow as a sign of proper hydration.
Do You Always Need Sports Drinks?
Not necessarily. Sports drinks are great for long or intense workouts, but unnecessary (and sugary) for short or casual sessions. If you’re doing yoga, lifting weights for 30 minutes, or going for a short walk—water is enough.
However, if you’re:
- Working out in the heat
- Training over an hour
- Doing HIIT, spin, or long-distance running
- Feeling lightheaded mid-session
…then an electrolyte or carb-based drink may be worth it.
DIY Electrolyte Drink Recipe
Want a natural, homemade option that works?
Homemade Hydration Drink:
- 2 cups cold water
- 1/2 cup coconut water or 100% orange juice
- 1 tbsp honey or maple syrup
- 1/8 tsp sea salt
- Juice of 1 lemon
Mix well and chill. This gives you a refreshing and effective hydration solution without synthetic colors or additives.
Customizing Hydration by Workout Type
| Workout Type | Best Drink Option |
|---|---|
| Light Yoga / Walk | Water |
| Weight Training | Water or BCAA Drink |
| HIIT or CrossFit | Electrolyte Drink |
| Running (30–60 mins) | Water or Coconut Water |
| Long Runs / Rides | Electrolyte + Carb-Based Drink |
| Fasted Workouts | BCAAs or Light Protein Shake + Water |
Final Thoughts: Hydrate Smarter, Perform Better
Hydration isn’t just about drinking more—it’s about drinking smart. The right beverage during a workout can mean the difference between crushing your goals or hitting a wall.
- For most of us, water is enough.
- For intense or long workouts, consider adding electrolytes or carbs.
- For strength training, BCAAs or light protein may help.
- Avoid sugary, carbonated, or overly caffeinated drinks.
The bottom line: Listen to your body. Thirst, fatigue, and cramping are warning signs you may be under-hydrated. So next time you lace up your shoes or roll out your yoga mat, don’t forget your secret weapon—your drink bottle.
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