6 Tips for What to Drink During a Workout
Staying hydrated during a workout is non-negotiable. The right drink can boost endurance, improve focus, and prevent cramps or fatigue. But not all hydration options are created equal. Whether you’re lifting, running, cycling, or doing HIIT, knowing what to drink—and when—can make a big difference in your performance and recovery. Here are six tips to help you choose the best drink during your workouts.
1. Water is Still King
For most workouts under an hour, plain water does the job. It keeps your body temperature in check, lubricates joints, and helps transport nutrients. If you’re not sweating buckets or training at high intensity, there’s no need to overcomplicate things. Start hydrated, sip as you go, and listen to your thirst cues.
2. Don’t Wait Until You’re Thirsty
Thirst is a delayed signal. If you wait until you’re parched, your body’s already feeling the effects of dehydration. Instead, take small, regular sips throughout your session. Aim for about 7–10 ounces of fluid every 10–20 minutes, adjusting based on intensity, heat, and sweat rate.
3. Electrolytes Matter for Longer Workouts
If you’re working out for more than an hour or sweating heavily, water alone might not cut it. Your body loses sodium, potassium, and other electrolytes through sweat. Replenishing these helps maintain muscle function and prevents cramps. Look for electrolyte drinks with a balanced mix—avoid those loaded with sugar or artificial dyes.
4. Skip Sugary Sports Drinks (Unless You Really Need Them)
Not every workout justifies a sports drink. Many are packed with sugar and empty calories that outweigh the benefits unless you’re doing high-intensity training or endurance events. If you’re pushing past 60–90 minutes or training in extreme heat, sports drinks can help replace carbs and electrolytes. Otherwise, stick to water or low-calorie electrolyte options.
5. Try Coconut Water or DIY Alternatives
Natural alternatives like coconut water offer a decent electrolyte profile with less sugar than most sports drinks. It’s not a miracle solution, but it’s a good option for moderate workouts. You can also DIY your own hydration mix using water, a pinch of salt, and a splash of fruit juice for flavor and carbs.
6. Caffeine Can Boost Performance—but Time It Right
Some pre-workout drinks and hydration mixes include caffeine, which can enhance focus and stamina. If you’re used to caffeine and not overly sensitive, a small dose before or during your workout might give you a boost. But too much can cause jitters, dehydration, or stomach issues. Keep it under 200mg and avoid it if you’re working out late in the day.
Conclusion
What you drink during a workout doesn’t need to be complicated, but it should be intentional. For most people, water is enough. For longer or intense sessions, adding electrolytes or small amounts of carbs makes sense. Skip the hype, read your labels, and tailor your hydration to your training. Your body will thank you—with better performance and faster recovery.
