What to Drink Before, During, and After Exercise
Share
Staying hydrated is one of the most important things you can do for better performance and recovery during exercise. When you lose too much water through sweat, it can lower your energy, reduce focus, and make it harder to perform your best. Even a 2% drop in body weight from fluid loss can affect endurance, coordination, and how you feel during a workout.
What to Drink Before Exercise
The goal before exercise is to start well-hydrated. For most people, plain water works fine, especially if the workout is under an hour and not in extreme heat. But if you tend to sweat a lot or you are exercising in hot weather, drinking fluids with a bit of salt (sodium) can help your body hold on to water better.
Experts suggest drinking 5 to 10 mL of fluid per kilogram of body weight about 2 to 4 hours before you start exercising. This gives your body time to absorb the fluids and avoid needing frequent bathroom breaks during the session.
In endurance sports or events with few chances to drink, some athletes try “hyperhydration.” This means drinking extra fluids along with added sodium or ingredients like glycerol. These can help the body hold on to more fluid before the workout begins.
What to Drink During Exercise
If your workout is short and light, plain water is usually enough. But during long or intense exercise, especially in hot weather, you need to replace both water and electrolytes like sodium.
A good drink during exercise should include:
- Sodium to replace what you lose in sweat and help your body absorb water
- Carbohydrates to give you energy and support longer performance
- A drink that is not too sweet or thick, which helps it empty from the stomach faster
Look for drinks with about 20 to 50 mmol of sodium and 4 to 6% carbohydrates. Drinks that are too sugary or high in salt may cause stomach discomfort. During long workouts, try to drink enough to avoid losing more than 2% of your body weight in sweat.
What to Drink After Exercise
After exercise, your body needs to rehydrate and restore lost electrolytes. If you only lost a little sweat, plain water and regular meals are enough. But if you were sweating a lot or plan to exercise again soon, a recovery drink can help.
The best recovery drinks contain:
- Fluids to replace what you lost
- Sodium and potassium to help your body keep the fluid and avoid cramping
- Some carbohydrates to refill energy stores
- A bit of protein if you are also aiming for muscle recovery
Experts often recommend drinking about 1.5 times the amount of fluid you lost. So if you lost 1 liter of sweat, aim to drink 1.5 liters of fluid over the next few hours.
Simple Hydration Reminders
- Start your workout well-hydrated
- Use a drink with electrolytes and light carbs for long or sweaty sessions
- Replace fluids and salts after you finish, especially if you’re training again soon
Listening to your thirst, watching urine color (pale yellow is ideal), and knowing how much you sweat are easy ways to stay on top of your hydration.