What is the best juice to drink after swimming?

January 11, 2026 •

3 min read

Even though you're in the water, studies confirm swimmers lose fluids and electrolytes through sweat, making proper rehydration critical. So, what is the best juice to drink after swimming to replenish your body's needs efficiently? Your ideal choice depends on the intensity of your workout and your specific recovery goals.

Quick Summary

Discover effective post-swim recovery drinks that replenish electrolytes, carbs, and protein. Compare the benefits of options like tart cherry juice, customized smoothies, and coconut water for optimal rehydration and muscle repair.

Key Points

Tart Cherry Juice: Excellent for reducing inflammation and muscle soreness thanks to its potent antioxidants.
Beetroot Juice: Boosts endurance by increasing nitric oxide, which enhances blood flow and oxygen delivery to muscles.
Smoothies: Highly customizable to meet precise needs for carbohydrates, protein, and electrolytes by blending fruits, milk, and protein powder.
Fluid and Nutrients: Post-swim recovery requires replenishing water, electrolytes, and glycogen, preferably within 30-45 minutes.
Dilution: Full-strength fruit juices are high in sugar and should be diluted to prevent slow stomach emptying and manage calorie intake.
Electrolytes: Even in the water, swimmers lose vital electrolytes like sodium and potassium, making conscious rehydration critical.
Chocolate Milk: Considered a near-perfect recovery drink, providing a beneficial mix of carbs, protein, and electrolytes.

Swimming, whether a casual dip or a high-intensity workout, can cause significant fluid and electrolyte loss. Proper nutrition and rehydration immediately following your swim is essential for recovery, energy replenishment, and muscle repair. While many reach for plain water, juices and fortified drinks can offer added benefits, including carbohydrates to restore glycogen and protein to mend muscles. For most athletes, consuming a combination of carbohydrates and protein in a 3:1 ratio within 30 to 45 minutes after exercise is ideal for jump-starting recovery. The following sections explore some of the best juicy options to help you recover effectively.

The Importance of Post-Swim Recovery

Recovery is crucial for athletic performance and preventing muscle soreness. During a swim, your body depletes its energy stores (glycogen) and experiences muscle breakdown. The goal of a post-swim drink is to address these issues swiftly.

Replenish Glycogen: Carbohydrates are necessary to refill the muscle and liver glycogen stores burned during exercise.
Repair Muscles: Protein intake, especially with amino acids, helps repair and rebuild damaged muscle tissue.
Rehydrate and Restore Electrolytes: You sweat in the pool, losing both water and essential electrolytes like sodium and potassium. Replenishing these is key for fluid balance and avoiding cramps.

Contenders for the Best Post-Swim Juice

Tart Cherry Juice: The Anti-Inflammatory Choice

For serious athletes experiencing muscle soreness, tart cherry juice is a standout option. It is packed with antioxidants, particularly anthocyanins, which possess powerful anti-inflammatory properties. Studies indicate that regular consumption of tart cherry juice can help reduce muscle damage and decrease recovery time after intense exercise. It's a sweet, concentrated juice, so be mindful of the sugar content. While it excels at reducing inflammation, it may not be sufficient for comprehensive electrolyte and protein needs.

Smoothies: The Ultimate Custom Recovery Drink

For a complete macronutrient profile, a homemade smoothie offers maximum customization. You can control the sugar and protein content to match your workout intensity. An ideal smoothie can include:

Liquid Base: Low-fat milk or a fortified plant-based milk provides protein, carbohydrates, and calcium. Coconut water is a natural electrolyte source but contains less sodium than sports drinks.
Fruits: A banana offers simple sugars and potassium for quick energy and cramp prevention. Berries add antioxidants, and pineapple contains bromelain, an enzyme with anti-inflammatory properties.
Protein Source: Greek yogurt or protein powder adds the necessary protein for muscle repair.
Leafy Greens: Spinach or kale can be added for vitamins and minerals without affecting the taste much.

Beetroot Juice: The Endurance Booster

Beetroot juice has gained popularity among endurance athletes for its ability to boost performance. Its high nitrate content is converted into nitric oxide in the body, which increases blood flow and oxygen delivery to muscles. This can help improve stamina and delay fatigue. While primarily used pre-workout, it still offers recovery benefits by enhancing oxygen delivery. Keep in mind that for highly trained elite athletes, the performance-enhancing effects might be less pronounced than for those with a moderate training level.

Comparison of Post-Swim Juice Options


Feature	Tart Cherry Juice	Homemade Smoothie	Beetroot Juice
Primary Benefit	Reduced muscle soreness and inflammation.	Customizable nutrition for carbs, protein, electrolytes.	Improved blood flow and oxygen delivery.
Best For	Swimmers seeking to reduce post-workout muscle soreness.	Athletes needing a balanced meal replacement or controlled macros.	Endurance swimmers looking to boost stamina.
Pros	Powerful antioxidants, widely studied for recovery.	Versatile, nutrient-dense, high-quality ingredients.	Natural performance enhancer via nitric oxide.
Cons	Often high in sugar, not a complete recovery drink.	Requires preparation, potential for high calories.	Can have an earthy taste, less balanced macros.
Recommended Use	Acute or chronic supplementation for soreness.	Immediately post-swim for comprehensive recovery.	2-3 hours pre-exercise for endurance benefits.

Conclusion: Making Your Choice

There is no single "best" juice for all swimmers; the ideal choice depends on your specific needs following a workout. For immediate and balanced recovery, a smoothie with a mix of carbohydrates, protein, and fluids is hard to beat. For those with a focus on inflammation and muscle soreness, tart cherry juice offers targeted relief. Endurance swimmers might find beetroot juice beneficial for stamina improvement. Ultimately, listening to your body and experimenting with different nutrient-rich options will help you discover the perfect post-swim beverage to optimize your recovery and performance. For additional insights on maintaining hydration during and after your time in the pool, check out reliable resources like ClearSky Health on Swimming Hydration.

Frequently Asked Questions

Water is essential for hydration, but after intense or long swims, you also need to replenish lost electrolytes and carbs, which water alone cannot provide effectively. Other drinks offer a more comprehensive recovery.

Coconut water is rich in potassium and is a good hydrating option. However, its low sodium content makes it less ideal than a balanced sports drink for heavy sweaters who lose significant amounts of sodium.

Chocolate milk provides an optimal ratio of carbohydrates and protein for muscle repair and glycogen replenishment. It also contains electrolytes and is effective at rehydration, often more so than standard sports drinks.

Yes, diluting juice with water is often recommended. This reduces its high sugar concentration, which can help your body absorb fluids faster and prevents unwanted caloric overload.

The "golden window" for recovery is within 30-45 minutes after your swim. This is when your muscles are most receptive to restocking energy, so having your drink ready is key.

Beetroot juice increases nitric oxide levels in the body, which improves blood flow to muscles and enhances oxygen capacity. This can be particularly beneficial for endurance swimmers by boosting stamina and delaying fatigue.

A great recovery smoothie can include a liquid base (milk or coconut water), carbohydrates (banana, berries), protein (yogurt or protein powder), and anti-inflammatory ingredients like pineapple or ginger.