What is the best thing to drink before you workout?

November 23, 2025 •

4 min read

According to the American Council on Exercise, starting a workout well-hydrated is crucial, with as little as a 2% drop in body weight from dehydration potentially impairing performance. Finding what is the best thing to drink before you workout can significantly impact your energy, endurance, and recovery.

Quick Summary

This guide explores a range of effective pre-workout beverages, from simple water to performance-enhancing supplements. It compares options like coffee, sports drinks, and natural alternatives to help you choose the best fluid for your workout type, intensity, and personal needs to maximize hydration and performance. Proper timing and avoiding common mistakes are also covered.

Key Points

Hydration is Key: Always start a workout properly hydrated, as even slight dehydration can significantly impact performance.
For Shorter Workouts: Plain water is the best and most simple option for low-to-moderate intensity exercise lasting less than 60 minutes.
For Longer Workouts: Opt for a sports drink with electrolytes and carbohydrates to replenish lost minerals and provide sustained energy during prolonged activity.
Consider Coffee for a Boost: Caffeine in coffee can improve focus and performance, but be mindful of your tolerance and timing to avoid jitters or sleep disruption.
Natural Alternatives: Coconut water offers natural electrolytes, while a fruit smoothie can provide a healthy mix of carbs and minerals for a balanced energy lift.
Time Your Intake: For supplements, drink 30-60 minutes before your workout, while water can be consumed in the hours leading up to and right before exercising.
Listen to Your Body: Individual needs vary. Experiment with different fluids during training to see what best supports your performance and doesn't cause discomfort.

Why Pre-Workout Hydration is Crucial

Proper hydration is the foundation of any effective exercise regimen. As your body sweats during a workout, it loses essential fluids and electrolytes, which are crucial for nerve function, muscle contractions, and regulating body temperature. Even mild dehydration can lead to a decline in athletic performance, increased fatigue, and a higher risk of muscle cramps. By pre-hydrating, you can avoid these pitfalls, ensuring your muscles receive adequate oxygen and nutrients, your joints remain lubricated, and your overall endurance is maintained.

The Importance of Fueling with More Than Just Water

While water is the undisputed king of basic hydration, its effectiveness for high-intensity or long-duration workouts can be limited. For activities lasting longer than 60 minutes or those performed in hot, humid conditions, a beverage with electrolytes and carbohydrates becomes beneficial. Carbohydrates provide a quick source of energy, fueling your muscles, while electrolytes like sodium and potassium help your body absorb and retain fluids more efficiently. Choosing the right pre-workout drink is a personalized strategy that depends on your workout type, duration, and individual needs.

Popular Pre-Workout Drink Options Explored

Water: The Foundation

For shorter workouts (under 60 minutes) at a moderate intensity, plain water is often sufficient. It is calorie-free, easily accessible, and perfectly adequate for replenishing the fluid lost through sweat. According to the American Council on Exercise, a good strategy is to drink 17 to 20 ounces of water a few hours before exercise and another 8 ounces 20-30 minutes before starting.

Coffee: The Performance Booster

Coffee is a popular pre-workout choice due to its caffeine content, which acts as a stimulant that enhances mental alertness, focus, and physical performance. It can improve endurance and power output, and even reduce the perception of effort. Caffeine's effects are typically felt 30-60 minutes after consumption. However, individuals should be mindful of their sensitivity to caffeine to avoid negative side effects like jitters or anxiety. The ideal dose is generally 3-6 mg/kg of body weight, but personal tolerance varies.

Sports Drinks: The Endurance Fuel

For workouts lasting over an hour or in conditions that cause heavy sweating, sports drinks can be a game-changer. They are specifically formulated with water, carbohydrates, and electrolytes to replace what's lost in sweat and provide sustained energy. Brands like Gatorade or Powerade offer a quick and convenient way to fuel up, but it's important to be aware of their sugar content. For those monitoring sugar intake, sugar-free or low-sugar versions, or electrolyte powders, are great alternatives.

Natural Electrolyte Drinks

For a more natural approach, coconut water is a great option. It is naturally rich in electrolytes like potassium and magnesium, which are important for fluid balance. Coconut water can be as effective as a sports drink for hydration during moderate exercise, though for intense and prolonged sessions, adding a pinch of salt to boost sodium levels is recommended. Additionally, blending a smoothie with fruits like bananas and berries, along with a pinch of salt, can provide a healthy mix of carbohydrates, potassium, and sodium.

Comparison of Common Pre-Workout Drinks


Drink Option	Best For	Pros	Cons
Water	Short, moderate-intensity workouts (<60 min).	Readily available, calorie-free, simple.	Doesn't replace electrolytes lost through heavy sweating.
Coffee	Workouts where a performance or focus boost is needed.	Boosts energy, alertness, and performance.	Can cause jitters, anxiety, or insomnia in sensitive individuals.
Sports Drink	Long-duration (>60 min) or high-intensity workouts.	Replaces electrolytes and provides quick-release carbohydrates for energy.	Can be high in added sugar, artificial flavors, and calories.
Coconut Water	Moderate workouts and natural hydration.	Natural source of electrolytes, especially potassium.	Lower in sodium than sports drinks; can be more expensive.

Timing and Intake Strategies

To maximize the benefits of your pre-workout drink, timing is everything. For general hydration, start hours before your workout, sipping fluids throughout the day. A couple of hours before, aim for 16-20 ounces of water or an electrolyte drink. If you are using a supplement containing caffeine, consuming it 30-60 minutes before your workout is optimal for peak effectiveness. For longer or more intense workouts, sipping smaller amounts of your chosen beverage every 15-20 minutes can help maintain your hydration status.

The Importance of Individualization

It's important to recognize that a one-size-fits-all approach does not apply to pre-workout hydration and nutrition. Your ideal drink and timing depend on your body's unique response, your workout's intensity and duration, and environmental factors like temperature and humidity. Experiment during training sessions to find what works best for you. Listen to your body and adjust your strategy to ensure you are fueling wisely and maximizing your performance without unnecessary risks.

Conclusion

While the perfect pre-workout drink varies from person to person, the best options all focus on replenishing fluids, balancing electrolytes, and providing energy. For most, plain water is sufficient for shorter, less intense sessions. For a greater boost, coffee offers a caffeinated edge, while sports drinks or natural alternatives like coconut water are better for sustained, high-intensity efforts. The key is to match your drink to your workout's demands, prioritizing proper hydration to enhance performance, prevent fatigue, and support your overall fitness goals.

Visit the Gatorade Sports Science Institute for more information on the science of sports hydration

Frequently Asked Questions

For short, moderate-intensity workouts lasting less than an hour, plain water is sufficient for hydration. However, for longer or more intense sessions, a sports drink with electrolytes and carbohydrates is more effective.

To maximize the performance-enhancing effects of caffeine, it's best to drink coffee or a caffeinated supplement 30 to 60 minutes before you start your workout.

A sports drink contains electrolytes, like sodium and potassium, and carbohydrates, which help replenish what's lost in heavy sweat and provide an energy boost for longer, more intense exercise that water alone cannot.

It is generally not recommended to take a pre-workout on an empty stomach, as it can cause nausea or discomfort. Pairing it with a light, carbohydrate-rich snack like a banana or oats is often better for digestion.

Yes, coconut water is a good option for moderate workouts. It is a natural source of electrolytes, particularly potassium. However, for very intense or long workouts, its lower sodium content may require supplementation with a salty snack or a higher-sodium drink.

For prolonged exercise, it's recommended to drink 17 to 20 ounces of fluid a few hours prior, with another 8 ounces 20-30 minutes before starting. During the workout, sip 4 to 8 ounces every 15-20 minutes.

Yes, some pre-workout supplements contain stimulants like caffeine and green tea extract, which can have diuretic effects and potentially cause dehydration if you are not adequately hydrating with water alongside them.