6 Tips for What To Drink During a Workout

Why Workout Hydration Is Crucial

You’ve probably heard it a thousand times: “Stay hydrated.” But when it comes to workouts, hydration isn’t just about drinking water—it’s about knowing what to 6 Tips for What To Drink During a Workout, when, and why. Whether you’re lifting weights, running miles, or sweating it out in a spin class, your choice of beverage can seriously affect your performance, recovery, and energy levels.

Think about it—your body is made up of roughly 60% water. When you exercise, you lose fluids through sweat, and if you don’t replace them, you’ll feel sluggish, dizzy, and less motivated. Worse, dehydration can lead to cramps, overheating, or even serious health issues. But here’s the thing: not all drinks are created equal, and some can do more harm than good during a workout.

In this guide, we’ll walk you through six essential tips to help you choose the best beverages for your workouts. From basic hydration with water to smart electrolyte choices and recovery drinks, this is your go-to manual for staying energized and performing your best every time you hit the gym or the trail.

1: Stick with Water for Most Workouts

Benefits of Water During Exercise

Let’s keep it real—plain water is often all you need for most workouts, especially if they last under an hour. Water helps:

• Regulate body temperature
• Keep muscles and joints lubricated
• Transport nutrients and oxygen throughout your body
• Maintain energy and mental focus

Even mild dehydration can cause performance to tank. Just losing 1-2% of your body weight in fluids can impair physical and mental performance. Water keeps your system running smoothly and helps prevent fatigue, muscle cramps, and dizziness.

When Water Is Enough

If you’re doing low to moderate-intensity workouts like:

• A 30-minute jog
• A brisk walk
• Yoga or Pilates
• Weightlifting under 45 minutes

Then good old H2O is your best bet. It’s calorie-free, refreshing, and doesn’t come with added sugar or artificial flavors.

Pro Tip: Keep a reusable water bottle nearby and sip small amounts every 10-15 minutes during your workout rather than chugging all at once.

2: Use Electrolyte Drinks for Intense Sessions

Why Electrolytes Matter

When your workout stretches past the 60-minute mark or you’re training in hot, humid environments, you’re not just losing water—you’re losing electrolytes like:

• Sodium
• Potassium
• Magnesium
• Calcium

These minerals are critical for:

• Muscle function
• Nerve signaling
• Preventing cramping

Choosing the Right Electrolyte Balance

Not all sports drinks are equal. Many are loaded with sugar and artificial colors that your body doesn’t need. Look for drinks with:

• Low sugar (under 8g per serving)
• Electrolyte profiles tailored for exercise
• No artificial sweeteners or dyes

Some popular and effective options include:

• Gatorade Zero
• Liquid I.V. Hydration Multiplier
• Nuun Sport Tablets

When to Use: Go for an electrolyte drink if you’re doing:

• Long runs or bike rides (60+ minutes)
• HIIT sessions in hot weather
• Marathon training or triathlons
• Intense back-to-back workouts

These drinks help replace what you sweat out and keep your energy and focus dialed in throughout.

3: Avoid Sugary and Carbonated Drinks

Negative Effects of Sugar and Fizz During Workouts

You might be tempted to grab a soda or a 6 Tips for What To Drink During a Workout—but don’t. These drinks can actually hinder performance and leave you feeling worse.

Sugary drinks cause:

• Blood sugar spikes followed by energy crashes
• Stomach discomfort or bloating
• Increased dehydration since they pull water into your gut for digestion

Carbonated drinks are even worse during physical activity. That fizz you love? It can lead to:

• Gas buildup
• Burping
• Stomach cramps

Not exactly gym-friendly symptoms.

Healthier Alternatives

Instead of soda or high-sugar drinks, opt for:

• Flavored electrolyte water with no added sugars
• Unsweetened iced teas
• Diluted 100% fruit juice (1:1 with water) for a natural carb boost

Your body will thank you, and you’ll maintain steady energy levels throughout your workout.

4: Try Coconut Water as a Natural Option

Nutritional Benefits of Coconut Water

If you’re looking for something more natural than a commercial sports drink, 6 Tips for What To Drink During a Workout is a solid choice. It’s nature’s version of an electrolyte drink, offering:

• Potassium
• Magnesium
• Sodium
• Natural sugars

It’s low in calories, gentle on the stomach, and has a light, refreshing taste that makes it easier to drink during long workouts.

When to Choose It Over Sports Drinks

Coconut water is best suited for:

• Light to moderate workouts (30–60 minutes)
• Post-workout hydration
• People sensitive to artificial ingredients

Make sure to choose versions without added sugars or flavorings. Stick to plain, unsweetened varieties like:

• Vita Coco
• Zico
• Harmless Harvest

Continuing with Step 2 of the article – Final Tips, Conclusion, and FAQs (minimum 1,200+ words):

5: Consider BCAAs or Protein Drinks Post-Workout

The Role of Amino Acids in Recovery

Let’s be honest—hydration isn’t the only thing your body needs after a tough session. If you’ve just crushed a high-intensity workout or lifted heavy weights, your muscles are screaming for some post-workout recovery love. This is where BCAAs (Branched-Chain Amino Acids) or protein drinks come in handy.

BCAAs include leucine, isoleucine, and valine, which are crucial for:

• Muscle recovery
• Reducing soreness
• Preventing muscle breakdown
• Improving endurance and performance

Protein shakes, especially those with whey or plant-based proteins, help:

• Rebuild muscle fibers
• Replenish lost nutrients
• Keep you full and energized

When to Sip vs. When to Skip

You don’t need to sip on protein or BCAAs during your workout unless you’re doing fasted training, ultra-long sessions, or you’re a bodybuilder looking to maximize every gram of growth. For most people:

• Drink BCAAs during workouts longer than an hour for extra endurance.
• Use a protein shake post-workout to help rebuild muscles—ideally within 30-60 minutes of finishing.

And always hydrate with water or electrolytes first. Protein and amino acids help, but hydration is still king.

Pro Tip: Look for drinks that contain 10–20g of protein, under 5g of sugar, and real, whole ingredients. Avoid products with long ingredient lists filled with chemical names you can’t pronounce.

6: Listen to Your Body and Hydrate Strategically

Signs You’re Not Drinking Enough

Here’s something people often forget—your body is constantly signaling its needs. When it comes to hydration, it doesn’t take long for things to go south. During your workout, watch for:

• Dry mouth or sticky saliva
• Dark yellow urine
• Muscle cramps or tightness
• Dizziness or lightheadedness
• Fatigue earlier than expected

If you feel any of these signs, it’s likely you’re behind on hydration and need to pause and sip slowly. Don’t try to make up for it by chugging—you’ll just overwhelm your stomach.

Timing Your Sips Before, During, and After Workout

Here’s a simple hydration game plan to follow:

Time	What to Drink
1–2 hours before	16–20 oz of water
15 mins before	6–8 oz of water or light electrolyte drink
During workout	4–8 oz every 15–20 mins
Post-workout	16–24 oz for every pound lost (via sweat)

You can weigh yourself before and after workouts to get a sense of how much fluid you’re losing and replace accordingly. The key is consistent sipping, not waiting until you’re parched.

And remember: thirst is a late indicator. If you’re already thirsty, you’re already a little dehydrated.

Conclusion – Hydrate Smart, Perform Better

Staying hydrated during your workout is about more than just quenching your thirst—it’s about supporting your body’s performance, recovery, and endurance. Choosing the right beverage at the right time can:

• Keep your energy levels steady
• Prevent cramps, fatigue, and dizziness
• Support muscle repair and overall recovery
• Help you push harder and train smarter

While water is your everyday hydration hero, don’t be afraid to upgrade to electrolyte drinks, coconut 6 Tips for What To Drink During a Workout, or even BCAAs when the workout demands it. Just skip the sugary, fizzy distractions and stay in tune with your body’s signals.

At the end of the day, your hydration strategy should be just as thoughtful as your workout plan. Drink with purpose, and you’ll see and feel the difference.

FAQs

1. Is it okay to drink only water during weightlifting?

Yes! For most strength training sessions under an hour, water is more than enough to keep you hydrated. If your session is long or you’re sweating heavily, consider an electrolyte drink post-workout.

2. Can I drink coffee before a workout?

Absolutely. Caffeine in coffee can boost energy, focus, and performance. Just make sure it’s black or with minimal sugar, and hydrate with water alongside it.

3. What’s the best hydration drink for runners?

For long-distance runners (over an hour), electrolyte-rich drinks like Gatorade Zero or coconut water help replenish what’s lost. For shorter runs, water is perfect.

4. How much water should I drink during a 1-hour workout?

Aim to sip 4–8 ounces every 15–20 minutes. That totals around 16–32 ounces depending on sweat rate and workout intensity.

5. Are energy drinks good during exercise?

Not really. Most energy drinks are high in caffeine and sugar, which can spike your heart rate and cause jitters or crashes. Stick to water or a mild electrolyte mix during your session.