Choosing the right drink during your workout can play a major role in how well you perform and recover. When you exercise, your body loses fluids and electrolytes through sweat, and your muscles use up stored energy. The right beverage helps replenish those losses, keeping you energized, hydrated, and focused.
Water: The Go-To for Most Workouts
For most moderate workouts under 60 minutes — like light jogging, strength training, yoga, or cycling at an easy pace — plain water is all you need. It keeps you hydrated, helps regulate your body temperature, and aids in transporting nutrients.
Try to sip water every 15–20 minutes during your session. Don’t wait until you’re thirsty — by then, you might already be slightly dehydrated. Keeping a water bottle nearby makes it easier to stay on track.
Sports Drinks: For Intense or Long-Duration Workouts
If your workout lasts longer than an hour or involves intense activity (like running, HIIT, heavy weightlifting, or team sports), sports drinks can be a better option. These drinks contain:
- Electrolytes like sodium, potassium, and magnesium to replace what you lose in sweat.
- Carbohydrates (usually in the form of sugars) to give your body quick energy.
Look for a sports drink with about 6–8% carbohydrate content (roughly 14–19 grams of sugar per 8 oz). This strikes a good balance between energy and hydration without causing stomach upset. Gatorade, Powerade, and BodyArmor are common choices, but there are also many low-sugar or natural options on the market.
Coconut Water: A Natural Alternative
Coconut water has become a popular natural alternative to sports drinks. It contains electrolytes like potassium, magnesium, and a small amount of sodium. It’s lower in sugar than most sports drinks, making it a lighter option.
However, coconut water might not have enough sodium for very sweaty or extended workouts. If you’re a heavy sweater or working out in extreme heat, you may need a bit more salt to truly replenish your losses.
Electrolyte Tablets or Powders
If you prefer water but want the benefits of a sports drink, electrolyte tablets or powders can be a great solution. They dissolve into water and provide minerals without the added sugar or calories. Brands like Nuun, Liquid I.V., and LMNT offer a range of flavors and formulas to suit different needs.
Protein and Recovery Drinks
During shorter workouts, protein isn’t necessary mid-session. But during ultra-endurance events (like marathons or multi-hour cycling), recovery drinks that include protein and carbs may be useful. Otherwise, save those for post-workout to aid muscle recovery.
Drinks to Avoid
- Caffeinated energy drinks: These can dehydrate you and raise your heart rate too much during exercise.
- Sugary sodas or juices: They’re too high in sugar, which can cause energy crashes or upset your stomach.
- Alcohol (obviously!): It dehydrates and impairs performance and judgment.
Final Thoughts
What you drink during a workout depends on the intensity, duration, and your personal needs. For most, water is perfect. For longer or sweat-heavy sessions, choose drinks with electrolytes and carbs to keep your body fueled and functioning at its best. Stay smart, sip often, and hydrate with purpose.