6 Tips on What to Drink During a Workout

Hydration isn’t just about quenching thirst—it’s about supporting performance, energy, and overall safety while training. Whether you're hitting the gym, running outdoors, or completing a long cycling session, what you drink during your workout can directly impact how you feel and how well your body performs.

Let’s break down six science-based tips on what to drink, how much to drink, and how to avoid both dehydration and overhydration during your workouts.

Choose the right beverage for your workout

Water is often the simplest and best choice for the average exerciser. If your workouts last under an hour and aren’t excessively intense, plain water is generally all you need to stay hydrated and support basic body functions.

For longer or more demanding sessions—especially those lasting over 90 minutes or performed in hot environments—sports drinks, electrolyte-enhanced water, or coconut water can be helpful. These options help replace sodium, potassium, and other minerals lost through sweat.

After an intense or prolonged workout, chocolate milk is also a great recovery drink. It contains:

Sodium and calcium to replenish electrolytes
Carbohydrates to restore energy levels
Protein to support muscle repair

However, milk can feel heavy during exercise and may not suit everyone. If you're lactose intolerant or dislike dairy, opt for plant-based recovery drinks fortified with similar nutrients.

You can also get electrolytes through food. Great options include bananas, avocados, tofu, and natural fruit juices like orange juice.

Drink enough—but not too much

The ideal amount of fluid varies depending on factors like sweat rate, exercise duration, and environment. A good general rule is to drink small amounts consistently throughout your workout rather than waiting until you're thirsty.

For most people:

Sip 4–8 ounces every 15–20 minutes during exercise
Begin hydrating 1–2 hours before your workout
Adjust based on how much you sweat and how intense your session is

To calculate your personal sweat rate:

Weigh yourself before and after your workout
Subtract post-workout weight from pre-workout weight
Convert the difference to fluid ounces (1 pound ≈ 16 ounces)
That number reflects how much fluid you lost and should replace

This method is especially useful for endurance athletes training for long events.

Avoid drinking excessively

While dehydration is a common concern, overhydrating can be dangerous too. Drinking excessive amounts of fluid—especially without adequate sodium intake—can lead to hyponatremia, a potentially life-threatening condition where sodium levels in the blood drop too low.

This is more likely to occur during marathons, triathlons, or other prolonged events when athletes overcompensate with fluid but fail to replenish electrolytes.

Warning signs of hyponatremia include:

Headache
Nausea or vomiting
Muscle cramps or weakness
Confusion or disorientation
Seizures or fainting
Unusual fatigue

To prevent this, include a sodium source (sports drinks, salty snacks, electrolyte tablets) if you're sweating for hours or training in high-heat conditions.

Hydrate before and during your session

Waiting until you’re already thirsty is a mistake many people make. Hydration should begin well before your workout even starts.

For best results:

Start drinking 1.5 to 2 hours before your workout, especially for long or high-intensity sessions
Sip water regularly in the hour leading up to exercise
Continue drinking during your workout, especially if it's longer than 30–45 minutes

Building a pre-workout hydration routine can help you avoid early fatigue, muscle cramps, and post-workout dehydration.

Incorporate carbohydrates and protein after training

During exercise, your muscles break down and use stored energy. Afterward, your body needs fuel to recover, rebuild, and perform better in future sessions.

A smart recovery drink should include:

Carbohydrates: to replenish glycogen stores
Protein: to repair muscle tissue and reduce soreness
Fluids: to rehydrate and restore electrolyte balance

Ideal carb-to-protein ratio: roughly 3:1 (three parts carbs to one part protein). Chocolate milk, fruit smoothies with protein powder, or commercial recovery drinks are solid choices.

If you prefer a food-first approach, you can pair your fluids with snacks like:

Whole grain toast with almond butter
Greek yogurt with fruit
A banana and a boiled egg

The goal is to refuel your body and help it bounce back stronger.

Understand the risks of dehydration

When you don’t drink enough fluids before and during exercise, your body struggles to regulate temperature, circulate blood, and deliver oxygen to muscles.

Dehydration may cause:

Rapid heartbeat (tachycardia)
Dizziness or fainting
Lack of urination
Shortness of breath
Confusion or irritability
Extreme fatigue

Even mild dehydration can reduce your athletic performance and make workouts feel harder than they are.

To stay ahead of dehydration:

Monitor urine color—pale yellow = hydrated, dark yellow = dehydrated
Weigh yourself before and after workouts
Take extra care when training in heat or at high altitudes

Conclusion

Hydration is more than just drinking water—it’s about drinking the right type, in the right amount, and at the right time. Whether you're lifting weights, running a race, or doing yoga in the sun, smart hydration supports your energy, safety, and performance.

Follow these six practical tips: