What Should you Drink During a Workout?

What Should You Drink During a Workout?

Staying properly hydrated during a workout is essential for performance, endurance, and safety. What you drink depends on the type, intensity, and duration of your exercise. Generally, the goal is to maintain fluid balance, replace lost electrolytes, and provide fuel if needed.

Water: The Foundation of Hydration

For most moderate workouts lasting under an hour, plain water is sufficient. It keeps you hydrated, regulates body temperature, and supports muscle function. Dehydration, even as little as 2% of body weight, can impair performance and concentration. You should sip water every 15–20 minutes during exercise, especially in warm or humid environments.

Sports Drinks: When They’re Needed

If you’re doing high-intensity exercise or working out for more than 60 minutes, sports drinks can be helpful. These beverages contain a mix of electrolytes (mainly sodium and potassium) and carbohydrates, which help:

• Replace electrolytes lost through sweat
• Maintain blood sugar levels
• Delay fatigue

Choose a sports drink with 6–8% carbohydrate content. This concentration helps with quick absorption without upsetting your stomach. Sports drinks are especially useful for endurance athletes, like marathon runners, cyclists, or those training in extreme heat.

Electrolyte Waters and Tablets

For workouts where you’re sweating heavily but don’t need added sugar or calories, electrolyte-enhanced waters or dissolvable electrolyte tablets in your water bottle can be a smart choice. These help prevent cramping, maintain nerve function, and keep your heart and muscles working properly. They’re ideal for people who want hydration support without extra carbs.

Coconut Water

Coconut water is a natural alternative to commercial sports drinks. It contains potassium, sodium, and a small amount of natural sugar. While it may not have the exact balance of electrolytes as sports drinks, it can be a good option for lighter workouts or for people looking for a more natural choice.

Protein and Amino Acid Drinks

For strength training or resistance workouts, some athletes choose branched-chain amino acid (BCAA) or protein-enhanced drinks during or after workouts. While not necessary for everyone, these can support muscle repair and recovery. However, their benefits are more noticeable post-workout rather than during exercise.

Caffeine-Containing Drinks

Some pre-workout or endurance drinks contain caffeine to enhance focus and delay fatigue. If used during a long endurance event, such as a triathlon, caffeine may help boost performance. However, it can also increase the risk of dehydration and should be used with care.

What to Avoid

Avoid drinks high in sugar (like soda or fruit juice), alcohol, or heavily caffeinated energy drinks during a workout. These can lead to dehydration, stomach discomfort, and reduced performance.

Conclusion

In summary, water is your best bet for most workouts under an hour. For longer or more intense sessions, sports drinks or electrolyte-enhanced beverages help replenish lost fluids and electrolytes. Match your drink to your workout needs, and remember: hydration starts before you begin exercising and continues afterward for optimal recovery.