What Should You Drink for Hydration During a Workout?
Jun 08, 2025
Introduction
During exercise, we constantly sweat and need to replenish fluids promptly. However, drinking incorrectly can lead to dehydration or even muscle cramps. On the other hand, proper hydration keeps you energized and focused. Today, Ansheng will guide you on how to hydrate effectively during exercise.
The Importance of Hydration During Exercise
When you exercise, your body loses water and electrolytes through sweat. Even mild dehydration (just a 2% loss in body weight) can reduce strength, speed, and mental sharpness. Proper hydration helps maintain:
Agility and muscle function
Mental clarity
Physical stamina
Endurance and persistence
Injury prevention
Temperature regulation
How to Hydrate Correctly During Exercise?
1. Water
For most workouts under 60 minutes, warm plain water is the best choice. This includes light cardio and strength training. For example, during short-distance cycling, people often carry an insulated bike water bottle. Drinking water quickly replenishes lost fluids, maintains body temperature, transports nutrients, and lubricates joints. Plus, water is calorie-free, with no sugar or artificial additives, helping you manage weight.
2. Sports Drinks
For high-intensity or prolonged exercise, especially in hot conditions, electrolyte-rich (sodium, potassium) sports drinks help replace fluids lost through sweat. If you're doing strength training, it's best to use a protein powder shaker bottle post-workout to consume instant whey or plant-based protein shakes for muscle recovery.
3. Coconut Water
Coconut water is a natural alternative to sports drinks. It provides potassium and magnesium without artificial ingredients. Plus, its taste is more refreshing than sports drinks.
4. Chocolate Milk
You might be surprised, but athletes often drink chocolate milk after endurance training like long-distance running or cycling. It offers an ideal carb-to-protein ratio (3:1). Carbs replenish glycogen, while protein repairs muscles.
What to Avoid Drinking
1. High-Sugar Beverages
This includes sugary sodas, juices, and flavored syrups. These drinks contain excessive sugar, causing blood sugar spikes followed by crashes, leaving you fatigued. They also slow hydration and may cause stomach discomfort during exercise.
2. Coffee
While some fitness enthusiasts drink Americano before workouts to boost metabolism, coffee is a diuretic. It increases urine output and fluid loss. If you drink coffee pre-workout, ensure extra hydration.
3. Carbonated Drinks
The bubbles in carbonated drinks can cause bloating and stomach discomfort during exercise, making them unsuitable for hydration.
4. Alcohol
Alcohol dehydrates the body more than almost any other beverage and impairs coordination, increasing the risk of falls or injuries.
Advantages of Ansheng's Stainless Steel Water Bottles
Safe Material: These vacuum-insulated water bottles are made from food-grade 18/8 SUS 304 stainless steel, free from BPA and odors. They ensure your drinks retain their original taste.
Extended Temperature Retention: Featuring a double-wall construction, they keep beverages hot for 12 hours or cold for 24 hours, allowing you to enjoy refreshing water or protein shakes during workouts.
Leak-Proof Design: No matter how bumpy the journey, our bottles won't leak, because they come with a sealed spout lid and a silicone gasket.
Multiple Capacity Options: To meet different fitness needs, these bottles are available in sizes ranging from 18 oz (532 ml) to 32 oz (946 ml).
Conclusion
Hydrating during exercise keeps the body active and enhances performance. The choice of drink depends on workout intensity, duration, and personal needs. But water, sports drinks, coconut water, and chocolate milk are the most common options.
Stay Hydrated with Ansheng's Stainless Steel Drinkware
As a leading manufacturer of stainless steel drinkware, we offer diverse designs tailored to your hydration needs, including double- layer bodies, leak-proof lids, straws, and handles. They make hydration effortless and keep your drinks at the right temperature. Contact us anytime to learn more.
