Nutrition Fitness

What to Drink during Workout: 5 Best Drinks


Sipping on fluids during workouts is an essential part of your hydration. Most of us drink fluids before and after exercising. But, if you are ignoring your during-workout drink, then you are missing out on an important hydration step.

Your body is like a vehicle that needs fueling regularly. When you are working out, the requirement for fluid intake increases manifold because you are stressed, sweating, and losing electrolytes and nutrients in the process.

This is precisely why many athletes and sportspersons take special care of their hydration and can be seen sipping throughout their training and workout sessions.

Best During Workout Drinks

There is a wide range of workout drinks you can choose from. Water, fruit juices and smoothies, electrolyte drinks, sports drinks, the options are innumerable. We list some of the best during workout drinks. The best during natural workout drinks:


This is the most popular workout drink, especially for short-duration, low-intensity workouts lasting about 30 minutes.

Waters such as mineral water contain a good amount of minerals and ensure that you get the necessary electrolyte supply.

Wondering what to drink during a workout to lose weight? There is no better option than water. It promotes satiety and lipolysis, allowing for quicker weight loss.

Chocolate Milk

This delicious treat is quite popular among all age groups and is a complete balance of proteins, fats, and nutrients, making it perfect during workout drinks, especially during high-intensity workouts.

Coconut Water

This naturally occurring electrolyte drink is rich in magnesium, potassium, phosphorous, and manganese. However, the sodium content is on the slightly lower side. For this reason, some athletes prefer adding a pinch of salt to coconut water to make it a complete hydration drink.


To change up your routine, you can substitute your regular hydration drink with tea. Teas such as green tea and matcha tea are excellent for hydration and contain nutrients and antioxidants too.


Many fruits are natural excellent sources of hydration. You can blend a choice of fruits with milk or yogurt or water and carry it as your workout drink. 

Why are drinks during workouts important?

Staying hydrated during your workouts is important for a few reasons:

  • Proper hydration helps you perform to the best of your abilities during your workouts.
  • It helps you avoid facing dehydration later in the day.
  • Proper hydration along with proper workout ensure that you get a good night’s sleep allowing your body to recover properly post workouts.
  • Hydration, especially through the water during workouts, aids in an increased weight loss

So, you can see how during workout drinks are extremely important.

How much should I consume?

There is no cap on how much you can drink during workouts. You must take small sips regularly, say every 15-20 minutes. The key is to not gulp or drink quickly. How much you drink depends on various factors such as:

  • Workout duration
  • Intensity of the workouts
  • Type of workouts
  • Temperature
  • Your sweat rate
  • Metabolism

Excess fluid intake often causes a condition known as hyponatremia which can be harmful and in certain cases, life-threatening. So, how can you avoid drinking excessively? Follow the thirst cues given by your body. Once you feel satiated, stop sipping. You can continue this way till the end of your workout.


During the workout, drinks are as significant for your workouts as pre and post-workout drinks. They continue the process of hydration and ensure the replacement of fluid and electrolyte loss. The best workout drinks help avoid dehydration and improve performance and hence must be included in your workout routine.

Whether you choose water, natural electrolyte drinks, commercial sports drinks, or supplements, you must remember to sip in small amounts as opposed to gulping. Make workout drinks a part of your fitness routine. Enjoy the full benefits of your workout sessions.

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