What is the best thing to drink before a game for energy? A Nutrition Diet Guide

November 2, 2025 •

4 min read

According to Memorial Hermann, a fluid loss of just 2-3% of body weight can negatively impact athletic performance. Knowing what is the best thing to drink before a game for energy is a crucial component of pre-game nutrition that can significantly affect your stamina, focus, and overall performance on the field. The optimal choice depends on the duration and intensity of your physical activity.

Quick Summary

This guide breaks down pre-game fluid strategies, contrasting plain water with sports and homemade electrolyte drinks. It covers the crucial roles of carbohydrates and electrolytes for fueling muscles and optimizing hydration, providing timing guidelines and warnings against high-caffeine beverages.

Key Points

Start Hydrating Early: Effective pre-game hydration begins hours before the game, not minutes, to ensure your body is adequately prepared.
Choose Based on Activity: For exercise under 60 minutes, plain water is sufficient, but longer, intense sessions require the carbohydrates and electrolytes found in sports drinks.
Avoid Energy Drinks: The high caffeine and sugar in energy drinks can lead to dehydration, energy crashes, and heart palpitations, making them a poor choice for athletes.
Timing is Key: Consume fluids in a staggered approach before the game (e.g., 16-24 oz 2-3 hours prior), with smaller sips closer to start time.
Monitor with Urine Color: A pale yellow urine color is a simple, effective indicator of optimal hydration, while dark urine suggests you need more fluids.
Consider Homemade Options: For more control over ingredients, a homemade electrolyte drink with natural ingredients like fruit juice, salt, and water is a cost-effective alternative.

The Crucial Role of Pre-Game Hydration

Proper hydration is a strategic advantage, not an afterthought. Dehydration can lead to fatigue, reduced focus, and muscle cramps, hampering performance long before you feel the effects. Your hydration strategy should start well in advance of the game, not just moments before it begins. The ultimate goal is to start the activity in a well-hydrated state, which is best achieved by consistently sipping fluids throughout the day. The best drink for you depends on the intensity and duration of the event. For shorter, less intense workouts, water is often sufficient, but longer, more strenuous activities require a different approach.

Water: The Universal Hydrator

For most individuals and for workouts lasting less than 60 minutes at a low to moderate intensity, plain water is the most effective and healthiest choice. It contains no calories or artificial additives, making it ideal for general hydration. Water is essential for every bodily function, including temperature regulation and joint lubrication. For the weekend warrior or someone engaging in a shorter sports practice, water effectively replenishes lost fluids without unnecessary sugars or electrolytes. Drinking too much plain water during prolonged exercise, however, can dilute sodium levels in the blood, leading to a dangerous condition called hyponatremia. Therefore, for extended activities, a more comprehensive approach is needed.

Sports Drinks: The Athlete's Fuel Source

For intense exercise lasting longer than an hour, a sports drink is the recommended choice. These beverages are designed to replace not only fluid but also the carbohydrates and electrolytes lost through sweat.

Components of an effective sports drink:

Carbohydrates: Provide a quick energy source to fuel working muscles and the brain. A sports drink with a 6-8% carbohydrate solution is most effective for rapid absorption. This helps maintain blood glucose levels and delay fatigue during prolonged activity.
Electrolytes: Primarily sodium and potassium, these minerals are critical for muscle function, nerve signals, and maintaining fluid balance. Sodium, in particular, improves fluid absorption and helps the body retain water. Some athletes, known as 'salty sweaters', lose more sodium and may require higher amounts.
Fluid: The liquid base ensures rehydration, with added ingredients often enhancing absorption compared to plain water.

Homemade vs. Commercial: A Comparison

Athletes can choose between convenient, pre-made sports drinks or crafting their own electrolyte-rich beverages. Both have advantages, and the best option depends on individual needs and preferences.


Feature	Commercial Sports Drinks	Homemade Electrolyte Drinks	Best For...
Ingredients	Standardized mix of carbs and electrolytes; may contain artificial colors and sweeteners.	Customizable with natural ingredients like fruit juice, coconut water, and salt.	Control over ingredients
Convenience	Ready-to-drink or powdered mixes are easy to transport and use.	Requires preparation time and sourcing of ingredients.	High-convenience situations like tournaments
Absorption	Formulated for optimal and rapid absorption during exercise.	Effectiveness depends on the recipe and correct balance of ingredients.	Maximizing performance with proven formulations
Cost	Can be more expensive per serving than homemade options.	Generally more cost-effective as you buy bulk ingredients.	Budget-conscious athletes

The Critical Timing for Pre-Game Drinking

Timing is crucial for effective hydration. The goal is to allow your body enough time to absorb fluids and excrete any excess before the game starts.

Here is a structured pre-hydration plan for a competition:

2-3 hours before: Consume 16-24 ounces of water or a sports drink to begin the hydration process.
15-30 minutes before: Top up with another 8-10 ounces of water or a sports drink to ensure you start fully hydrated.
During the game (for activities > 60 min): Continue to sip a sports drink, aiming for 6-8 ounces every 15-20 minutes.

What to Avoid Before a Game for Optimal Energy

Not all beverages labeled for energy are beneficial for athletic performance. Several common drinks and food items should be avoided to prevent energy crashes or stomach upset.

Key items to avoid:

Energy Drinks: These are not sports drinks. They contain high levels of caffeine and sugar, which can lead to a crash, anxiety, increased heart rate, and dehydration. The American Academy of Pediatrics states that these drinks have no place in the diets of children and adolescents.
High-Sugar Sodas and Juices: While they provide carbohydrates, the high sugar concentration can lead to an energy spike followed by a significant crash. Their carbonation can also cause stomach discomfort.
High-Fiber Foods: Foods like certain fruits and vegetables, while healthy, can cause digestive issues if eaten too close to a game. Focus on easily digestible carbohydrates.

Conclusion: The Right Choice is Personal

Choosing what is the best thing to drink before a game for energy boils down to personalizing your approach based on the specific demands of your sport and your body's needs. For light workouts, water is the best choice. For longer, more intense play, a sports drink with the right balance of carbohydrates and electrolytes is the ticket to sustained energy and performance. Avoid the pitfalls of high-caffeine energy drinks, which offer short-term boosts at the risk of long-term problems. By strategically timing your fluid intake and selecting the right beverage, you can ensure you hit the field primed for peak performance, not fatigue. For further, in-depth guidelines, consult the resources from the Sports Dietitians Australia.

Frequently Asked Questions

Sports drinks are formulated to replace fluids, carbohydrates, and electrolytes lost during prolonged exercise. Energy drinks, by contrast, contain high levels of caffeine and other stimulants that can cause dehydration and other health risks for athletes.

Yes, water is sufficient for hydration before low-to-moderate intensity activities lasting less than 60 minutes. However, for longer, more intense exercise, you will need the carbohydrates and electrolytes found in a sports drink to sustain energy and performance.

A good guideline is to drink 16-24 ounces of fluid about 2-3 hours before your game. About 15-30 minutes before, have another 8-10 ounces to top up your hydration levels.

Sodium is a key electrolyte lost in sweat. In sports drinks, it helps your body absorb fluids and carbohydrates more effectively. It also stimulates thirst, encouraging you to drink more and maintain proper fluid balance.

Energy drinks can cause an increased heart rate, anxiety, dehydration, and a subsequent energy crash due to their high sugar and caffeine content. For athletes, these effects can significantly impair performance and pose health risks.

Yes, you can make a cost-effective homemade sports drink using water, fruit juice for carbohydrates, and a pinch of salt for electrolytes. This gives you full control over the ingredients.

A simple way to check is to observe the color of your urine. Pale yellow or straw-colored urine indicates adequate hydration. Dark yellow or amber urine suggests you need to increase your fluid intake.