Does Athletic Brewing Beer Hydrate You? The Truth for Athletes

January 12, 2026 •

5 min read

According to research from the National Institutes of Health, non-alcoholic beers with low alcohol content (under 2% ABV) can have a negligible diuretic effect when rehydrating after mild exercise-induced dehydration. This means that yes, Athletic Brewing beer can hydrate you, though with some important caveats for athletes and health-conscious consumers to consider.

Quick Summary

Athletic Brewing beer can aid hydration and recovery due to its water base, carbohydrates, and electrolytes. It is not diuretic like regular beer and offers benefits for post-workout fluid and energy replenishment. However, it provides lower sodium than dedicated sports drinks and should be part of a balanced recovery plan.

Key Points

Effective for Rehydration: Athletic Brewing is a non-alcoholic, water-based beverage that effectively rehydrates the body, unlike regular alcoholic beer.
Contains Electrolytes and Carbs: It includes beneficial electrolytes like potassium and carbohydrates that aid in post-exercise fluid and energy replenishment.
Isotonic for Efficient Absorption: The beer's near-isotonic nature allows the body to absorb fluids and nutrients more efficiently than plain water.
Lower in Sodium than Sports Drinks: While good for hydration, it contains lower sodium levels than many sports drinks, and may need to be paired with salty foods for optimal electrolyte balance after intense workouts.
Provides Added Antioxidants: The natural polyphenols from hops in non-alcoholic beer offer antioxidant benefits, which can help reduce inflammation and support the immune system.
A Healthy Recovery Alternative: It serves as a healthy and flavorful alternative to regular beer for recovery, without the dehydrating effects of alcohol.

The Science Behind Non-Alcoholic Beer and Hydration

Non-alcoholic (NA) beers like those from Athletic Brewing are composed mostly of water, making them inherently hydrating. Unlike regular alcoholic beer, which acts as a diuretic and leads to fluid loss, NA beer does not have this dehydrating effect. Its ability to rehydrate is a key reason for its growing popularity among athletes and those leading active lifestyles.

Isotonic Properties and Fluid Absorption

The natural brewing process gives non-alcoholic beer a composition that is often isotonic or near-isotonic. An isotonic solution has a concentration of fluids and nutrients similar to that of human blood, allowing for more efficient absorption by the body. This is a significant advantage over plain water for post-exercise recovery, as it helps the body replenish fluids more effectively.

The Role of Electrolytes and Carbohydrates

Beyond just water, Athletic Brewing beers contain a mix of electrolytes and carbohydrates crucial for recovery.

Electrolytes: Minerals like potassium and sodium are vital for maintaining fluid balance and supporting muscle function. Athletic Brewing's products, such as the Run Wild IPA, contain about 125mg of potassium per serving, though they offer a lower sodium content (around 15mg) compared to traditional sports drinks.
Carbohydrates: The body needs carbohydrates to replenish its glycogen stores after a workout. The carbohydrate content in Athletic Brewing beers (e.g., 11.5-14g per serving in some products) is within the optimal 3-4% solution range recommended for hydration and energy replenishment.

Athletic Brewing vs. Other Hydration Options

To fully understand how Athletic Brewing fits into a hydration strategy, it's helpful to compare it with other options like water and sports drinks.

Water vs. Athletic Brewing

Water is the gold standard for basic hydration, but NA beer offers additional benefits for post-workout recovery. While water rehydrates effectively, non-alcoholic beer provides carbohydrates to replenish glycogen and minerals that are lost through sweat. A 2016 study found that NA beer hydrates similarly to water after exercise-induced dehydration.

Sports Drinks vs. Athletic Brewing

Sports drinks are specifically formulated for rapid rehydration during or after high-intensity exercise, with higher levels of sodium and carbohydrates. Athletic Brewing has a more moderate nutritional profile. For intense, prolonged activity where quick sodium replenishment is critical, a sports drink is likely more effective. For moderate workouts or general hydration and recovery, Athletic Brewing can be a great, lower-calorie, and lower-sugar alternative.

Comparison Table: Hydration Options for Athletes


Feature	Water	Athletic Brewing NA Beer	Traditional Sports Drink
Primary Function	General hydration	Recovery hydration, fluid balance	Rapid rehydration, electrolyte boost
Electrolyte Content	None	Low Sodium, Moderate Potassium	High Sodium, Lower Potassium
Carbohydrate Content	None	Optimal range (for recovery)	Optimal range (for performance)
Diuretic Effect	No	No	No
Best for...	Daily hydration, light activity	Post-moderate exercise recovery	Intense, prolonged workouts

The Immune-Boosting Benefit

Beyond hydration, non-alcoholic beer contains polyphenols, which are micronutrients with antioxidant and anti-inflammatory properties. A study on marathon runners found that consistent consumption of non-alcoholic beer led to reduced inflammation and a lower frequency of upper respiratory tract infections post-race. This added health benefit makes NA beer a potential tool for supporting immune function during intense training periods.

The Importance of a Balanced Approach

For optimal recovery, dietitians suggest pairing non-alcoholic beer with a high-protein snack, especially if you've been sweating heavily. The lower sodium levels in most NA beers mean that relying solely on them for electrolyte balance after intense exercise may not be sufficient. Consider pairing your post-run Athletic beer with a salty meal to get the full benefits.

Conclusion: Making the Right Hydration Choice

Does Athletic Brewing beer hydrate you? The answer is yes, absolutely. As a non-alcoholic beverage with water, carbohydrates, and electrolytes, it effectively aids in rehydration and recovery. It provides a better post-workout option than regular beer, which is diuretic, and is a lower-calorie alternative to many sports drinks. Its naturally isotonic composition helps the body absorb fluids efficiently, and the added polyphenols offer anti-inflammatory benefits for immune support. For moderate exercise and general recovery, it's a solid choice. For intense workouts or hot conditions where maximum sodium replacement is needed, complementing it with other electrolyte sources or choosing a more specialized sports drink is recommended. Ultimately, Athletic Brewing serves as a great, healthy, and hydrating alternative for those who enjoy the taste of a cold beer without compromising their wellness goals.

Post-Workout Pairing with Athletic Brewing

Run Wild IPA: Pairs well with a salty snack like pretzels or salted nuts to boost sodium intake post-exercise.
Upside Dawn Golden Ale: A light, refreshing option that can be enjoyed with a high-protein meal like grilled chicken or fish for complete recovery.
Free Wave Hazy IPA: Its robust flavor stands up well to a post-workout burger or sandwich, helping replenish both fluids and carbs.

Athletic Brewing's Health-Conscious Features

Low-Calorie: Many Athletic Brewing options, like Athletic Lite, have a much lower calorie count than both regular beer and many sports drinks.
Polyphenols: The presence of polyphenols from hops provides antioxidant benefits that can aid recovery by reducing inflammation.
Isotonic: The natural isotonic nature of the beer allows for fast and efficient absorption of fluids into the body.
Alcohol-Free: Without alcohol's diuretic properties, the body is able to retain fluid and rehydrate more effectively after exercise.
Carbohydrates for Glycogen: The carbs in the beer are well-suited to help replenish muscle glycogen stores, which are depleted during physical activity.

Important Considerations

While Athletic Brewing can be a hydrating option, it is not a complete nutritional replacement for every recovery need. Elite athletes or those undertaking extremely strenuous activities may still require a more targeted sports drink with higher sodium content to replenish critical electrolytes lost through heavy sweating. The key is to see Athletic Brewing as a healthy, hydrating recovery tool and not a total substitute for water or specialized nutrition.

Hydration for All Lifestyles

The benefits of Athletic Brewing extend beyond just athletes. Its hydrating properties and pleasant taste make it an excellent alternative for anyone looking to enjoy a beer-like beverage while staying mindful of their health. For social settings, or as a flavorful way to increase daily fluid intake, it offers a refreshing choice without the dehydrating effects of alcohol. This makes it a great option for designated drivers, Dry January participants, or simply anyone seeking a healthier beverage.

Frequently Asked Questions

Athletic Brewing is comparable to water in terms of hydration capacity, and offers additional benefits for recovery. It contains carbohydrates and some electrolytes that water lacks, aiding in the replenishment of glycogen stores and fluid balance after exercise.

For moderate exercise and general recovery, Athletic Brewing can be a great alternative. However, it contains significantly less sodium than a traditional sports drink. For high-intensity or prolonged workouts, a sports drink with a higher sodium content may be more effective for replenishing electrolytes lost through heavy sweating.

No, because Athletic Brewing is non-alcoholic, it does not have the diuretic effect of regular beer. Alcohol is a diuretic that increases urine output and can cause dehydration; without it, Athletic Brewing helps the body retain fluids.

The electrolytes, particularly potassium and trace sodium, in Athletic Brewing help the body regulate fluid levels, support muscle function, and facilitate more efficient fluid absorption, especially when combined with its carbohydrates.

Yes, it is. Besides providing hydration, the carbohydrates help replenish glycogen, while its electrolytes and anti-inflammatory polyphenols contribute to overall recovery. For optimal results, some experts recommend pairing it with a protein source or salty snack.

Nonalcoholic beer, including Athletic Brewing, is generally considered a healthier post-exercise drink than alcoholic beer. It provides hydration and nutrients without the negative effects of alcohol, like impaired muscle recovery and disrupted sleep.

While many NA beers offer hydration, Athletic Brewing stands out for its specific nutritional profile, including potassium and an optimal carbohydrate range for recovery. Its use by and endorsement from athletes further highlights its effectiveness in this niche.