If water were also part of rock, paper, scissors, it would be unbeatable because it is the essence of life.

Remember that next time you head to the gym, because it might be the game changer you've been waiting for. What’s in your gym bag might or might not help you, but what’s in your bottle will definitely do. 

According to Health, drinking water while working out is much more important than it’s given credit for, and that’s because hydration doesn’t just quench your thirst; it also enhances your performance.

While working out, our bodies lose fluids, leading to a lack of oxygen to our muscles and organs. It can result in dizziness, headaches, and muscle cramps. So, is water alone enough to revitalize our bodies? Let's take a look.

Drinks That Go Well With Water for a Workout Session

Just as humans need support to survive in this world, water also needs support to nourish our bodies, especially during high-intensity tasks like a workout. Luckily, it has many friends, like juices, smoothies, shakes, and teas, that help this cause. 

However, the trick isn’t just knowing what to drink; it’s also knowing when to drink it. So, here's a guide:

Drinks before workout

• Water: Drinking 1.5 to 2 liters of water every day is mandatory, whether you are working out or not. Drink water 30-60 minutes before a workout for maximum energy.
• Electrolytes: Grueling workout sessions that run beyond an hour demand more than just water. That's because sweating removes potassium, magnesium, and sodium along with bodily fluids. All these are necessary for muscle contraction and nerve signalling. This is where electrolytes come in to maintain balance.
• Caffeinated drinks: If you drink caffeine 45-60 minutes before a workout, it will improve your endurance and help you stay focused during workout sessions. All you need to ascertain is your caffeine tolerance, as too much or too little can affect your performance.
• Protein shakes: These are not just suited for after a workout; a small amount of whey or plant protein with water or milk before a workout can boost energy and manage muscle gains. 
• Chocolate milk: The carbohydrates and protein in chocolate milk are an energy source, the sodium and calcium in milk replenish lost electrolytes while sweating, and the fat in milk eases inflammation. 
• Coconut water: the high potassium content makes it a natural sports drink. 

Drinks during workout

• Water: Nothing beats the classic choice. It doesn’t have any added sugar or artificial flavors to mess with your body. It is direct hydration straight from the bottle and into your body. 
• Sport drinks: Any workout that makes you sweat bullets needs a replenisher that can effectively boost energy. While water is the best source of energy, sometime intense workout requires a little more to regain lost electrolytes, that’s where sports drinks come in. They assist in muscle function and prevent cramping. 
• Coconut water: If you want a healthier alternative to sports drinks, then coconut water is your thing. They regain lost electrolytes and refresh the body without the risk of artificial flavors and added sugar. 
• Pickle juice: It might look like an unusual pick, but many athletes, like marathon runners and distance riders, have testified that it helps relieve muscle cramps.  

Drinks after workout

Besides water, coffee, chocolate milk, and coconut milk, here are some other liquids you can drink after a workout. 

• Fruit juices: They help the body replenish all the electrolytes lost while sweating in the gym. They are also a great source of carbohydrates and glucose.
• Fruit smoothies: A mix of yoghurt and berries contains simple sugar, which restores glycogen. They also aid in muscle repair through protein, and are rich in vitamins and antioxidants. 
• Sports drinks: Many commercial sports drinks contain calcium, magnesium, potassium, and sodium, which revitalize the body after workout sessions. 
• Vegetable juice: Besides being rich in potassium, many vegetable juices, like tomato juices, are rich in lycopene, an antioxidant that protects the muscles from stress from intense workouts.
• Green tea: Green tea contains an antioxidant known as catechin, which helps prevent heart disease and cancer. Drinking it after an intense workout session helps cool the body down. Plus, it has been effective in reducing belly fat in many people. 

Things to remember before choosing your drink:

1. Choose the drink that suits you.
2. Choose the right quantity.
3. Choose the right mix of drinks.
4. Make sure to hydrate before and during the workout.
5. Pair your drink with carbohydrates and protein. 
6. Understand the risks of dehydration.

Let us know your hydration routine for workouts in the comments.

Written by

Ruwa Javed

Edited by

Souvik Roy