What is the best juice to drink during workout?

December 15, 2025 •

3 min read

According to a 2020 study, 100% orange juice can be just as effective as water or sports drinks for post-exercise hydration. This finding prompts many to ask: what is the best juice to drink during workout for peak performance and recovery?

Quick Summary

The ideal workout juice provides natural carbohydrates and electrolytes for energy and hydration. The best choice depends on timing and exercise intensity, with options like beet juice for pre-workout fuel and coconut water for post-workout electrolyte replenishment.

Key Points

Pre-Workout Fuel: For an energy boost before intense exercise, opt for juices rich in simple carbs, like orange or beet juice.
Post-Workout Recovery: Coconut water and watermelon juice are excellent for replenishing fluids and electrolytes lost during exercise.
DIY Electrolyte Mixes: Create your own natural sports drink with diluted juice, coconut water, and a pinch of salt to control ingredients and reduce cost.
Hydration During Exercise: For workouts over 60 minutes, diluting fruit juice with water can be as effective as commercial sports drinks and is easier on the stomach.
Listen to Your Body: Individual tolerance to different juices can vary. Experiment with timing and amounts to find what works best for your digestive system and energy levels.

Understanding Your Body's Needs During Exercise

During a workout, your body expends energy and loses fluids and electrolytes through sweat. The type and intensity of your exercise determine your specific needs. For short, low-intensity sessions (under 60 minutes), plain water is often sufficient for hydration. However, for prolonged, high-intensity workouts, your body requires more—specifically, easily digestible carbohydrates for fuel and electrolytes to maintain fluid balance and muscle function. Natural fruit juices can be a source of these essential nutrients, but the timing and type of juice matter.

Best Juices for Pre-Workout

For a quick energy boost to fuel your exercise, certain juices are particularly effective due to their natural sugar content and specific nutrients.

Beetroot Juice

Beetroot juice is a popular pre-workout drink among athletes. It contains natural nitrates, which the body converts into nitric oxide. This process helps to dilate blood vessels, increasing blood flow and oxygen delivery to the muscles. The result can be improved stamina and reduced fatigue. For best results, it is often recommended to consume it about 30 minutes to an hour before your workout.

Orange Juice

As a rich source of Vitamin C and simple carbohydrates, 100% orange juice offers a rapid energy supply. It is easily digestible, making it a good choice for a quick pre-workout snack, particularly for early morning workouts when a solid meal might cause discomfort. The simple sugars help to top off your energy stores, preparing your muscles for activity.

Best Juices for During and Post-Workout

As exercise continues, your focus shifts from fueling up to maintaining hydration and replenishing lost resources.

Coconut Water

Coconut water is a natural source of electrolytes, especially potassium, which is crucial for nerve function and muscle contraction. While it contains less sodium than many commercial sports drinks, its high potassium content makes it an excellent choice for rehydrating after intense exercise, replacing electrolytes lost in sweat. For workouts longer than 60-90 minutes, or those in hot conditions, it's a valuable aid.

Watermelon Juice

Watermelon is naturally high in water content and contains electrolytes, making it incredibly hydrating. It also provides phytonutrients and antioxidants, which can help reduce muscle soreness and aid in recovery after exercise. Some find it more refreshing than other juices, making it a pleasant post-workout treat.

DIY Homemade Workout Juices

Instead of relying solely on store-bought juices, creating your own offers control over ingredients and nutrient content. A DIY electrolyte drink can be a cost-effective and nutritious alternative to commercial sports drinks.

Simple Electrolyte Recipe

1 cup coconut water
½ cup orange or watermelon juice
Juice of ½ a lime or lemon
⅛ teaspoon sea salt
1 teaspoon honey or maple syrup (optional)

Combine all ingredients and mix well. This provides a balance of natural carbohydrates, sodium, and potassium for optimal rehydration. For more recipes, consider consulting sources like this one: Homemade Electrolyte Orange Kiwi Citrus Slushy.

Juice Comparison Table: Workout Benefits at a Glance


Juice Type	Primary Benefit	Best Timing	Considerations
Beetroot Juice	Increased stamina, improved blood flow	Pre-Workout	Distinct earthy taste; requires planning ahead
Orange Juice	Quick energy, Vitamin C	Pre-Workout, Post-Workout	May cause stomach upset in some; high in sugar
Coconut Water	Electrolyte replenishment (Potassium)	Post-Workout, During (long sessions)	Lower in carbs than sports drinks; may need added sodium
Watermelon Juice	Hydration, muscle soreness reduction	Post-Workout, During (long sessions)	High water content; may need added electrolytes

The Risks of Drinking Too Much Juice During a Workout

While beneficial, excessive juice consumption during exercise, particularly undiluted, can be counterproductive. The high sugar content can pull fluid from your body into the digestive system to be processed, which can hinder hydration and potentially cause gastrointestinal distress. It's especially crucial to avoid full-strength juice during a workout; diluting it with water is often the best strategy for sessions over an hour. For most casual or shorter workouts, water remains the superior choice for staying hydrated.

Conclusion: Making the Right Choice for Your Workout

Choosing the best juice to drink during your workout depends on your personal goals and the nature of your exercise. For an energy boost before a high-intensity session, beetroot or orange juice can be effective. For rehydration and replenishing electrolytes after an intense or prolonged workout, coconut water and watermelon juice are excellent choices. For most casual exercisers, plain water is the best option, while homemade diluted electrolyte drinks can offer a natural alternative for more strenuous activities. The key is to listen to your body, dilute high-sugar juices, and prioritize hydration based on your individual needs and exercise duration.

Frequently Asked Questions

Yes, orange juice is a good option before a workout because it provides easily digestible carbohydrates for quick energy. It is particularly useful for morning workouts when a heavy meal might cause discomfort.

Coconut water is a natural source of potassium and other electrolytes, which makes it effective for rehydration, especially after a workout. While it often has more potassium, it usually contains less sodium and carbohydrates than commercial sports drinks, making it a healthier alternative for some situations, but possibly less suited for very long or strenuous efforts.

For workouts lasting less than 60 minutes, plain water is typically sufficient to replace fluids. The quick energy from juice is generally unnecessary and could lead to an energy crash later.

Drinking too much undiluted juice can cause gastrointestinal distress due to its high sugar content. It can also draw water into the stomach, hindering effective hydration. Excessive sugar intake can lead to energy crashes.

Yes, you can easily make your own workout juice by combining a base like coconut water or diluted fruit juice with a pinch of sea salt for electrolytes. This gives you control over the sugar and ingredients.

Beet juice is excellent for performance due to its high nitrate content, which improves blood flow and oxygen delivery to muscles. It's a great option for boosting stamina before a strenuous workout.

For workouts over an hour, drink small, regular amounts (around 150-300 ml every 15-20 minutes) of a diluted juice, varying based on your individual sweat rate and intensity. Listen to your body and avoid chugging large quantities at once.