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What to Drink During a Workout

When it comes to getting the most out of your workout, proper hydration is key. What you drink during exercise can significantly impact your performance and overall health. This article will explore the importance of hydration during a workout and discuss the best drinks to fuel your body.

The Importance of Hydration

Before delving into what to drink during a workout, it’s crucial to understand why staying hydrated is so important.

Cats Coming/ Pexels | Plain water is a great choice to replace lost fluids after moderate exercise

Hydration is essential for several reasons:

  1. Optimal Performance: Dehydration can lead to a decrease in physical and mental performance. When you’re not adequately hydrated, your muscles may cramp, and your energy levels can plummet, making it difficult to complete your workout effectively.
  2. Temperature Regulation: Sweating is the body’s natural cooling mechanism. When you sweat, your body loses fluids and electrolytes. Proper hydration helps maintain your body’s temperature within a safe range, preventing overheating and heat-related illnesses.
  3. Joint Lubrication: Hydration is essential for joint health. It helps maintain the synovial fluid that lubricates your joints, reducing the risk of injury during exercise.
  4. Nutrient Transport: Water is crucial for transporting nutrients to cells and removing waste products from your body. During exercise, your muscles need a steady supply of nutrients to function optimally.

Now that we understand why hydration is crucial, let’s explore the best drinks to consume during a workout:


Water is the most fundamental and essential drink for staying hydrated during a workout. It’s readily available, calorie-free, and helps regulate your body temperature. Water should be your go-to choice for workouts lasting less than an hour. However, you may need to consider other options for longer and more intense workouts.

PhotoMIX Company/ Pexels | Sweat, sip, and succeed!

Herbal Teas

Some herbal teas, such as green or hibiscus, can be suitable pre- or post-workout hydration options. These teas are rich in antioxidants and have been associated with various health benefits, including improved metabolism and reduced inflammation. However, they may not be the best choice for staying hydrated during a workout, as they don’t provide the same rapid fluid replenishment as water or electrolyte drinks.

Electrolyte Drinks

Electrolyte drinks, such as sports or electrolyte-enhanced water, can benefit workouts that last longer than an hour or involve heavy sweating. Electrolytes are minerals like sodium, potassium, calcium, and magnesium that play a vital role in muscle contractions and maintaining fluid balance in your body.

During extended workouts, you lose water and electrolytes through sweat. Replenishing these lost electrolytes can help prevent muscle cramps and maintain your energy levels. Just be mindful of the sugar content in some commercial sports drinks. Look for options with lower sugar or consider diluting them with water.

Coconut Water

Coconut water is a natural electrolyte-rich beverage that can be a great alternative to commercial sports drinks. It’s lower in sugar and contains potassium, sodium, and magnesium, making it an excellent choice for rehydration during and after workouts. It has a refreshing taste, which can be a pleasant change from plain water.

Polina Tankilevitch/ Pexels | Coconut water is high in potassium but low in sodium

BCAAs (Branched-Chain Amino Acids) Supplements

BCAAs are amino acids that can help reduce muscle soreness and fatigue during and after exercise. They can be consumed as a supplement mixed with water, making them an excellent choice for intense workouts, weightlifting, or endurance training. BCAAs can help preserve muscle mass and provide an extra boost of energy.

Homemade Smoothies

For a more customized and nutrient-rich option, consider making your workout smoothies. You can blend fruits, vegetables, yogurt, and protein powder to create a balanced and hydrating beverage. The advantage of homemade smoothies is that you can control the ingredients and tailor them to your specific dietary needs and taste preferences.

Protein Shakes

Protein shakes can be a valuable addition to your workout routine if you’re engaging in strength training or resistance exercises. They provide the necessary protein your muscles need to repair and grow. Mixing protein powder with water can provide hydration and essential nutrients, making it an excellent choice for post-workout recovery.

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