What is the best thing to drink during exercise for peak performance?

November 21, 2025 •

4 min read

Even mild dehydration, as low as a 1-3% loss of body weight in water, can significantly decrease strength and power during exercise. The best thing to drink during exercise depends on the workout's intensity and duration.

Quick Summary

The ideal drink varies with exercise type. Water is often sufficient for under an hour. Sports drinks with electrolytes and carbohydrates replenish minerals and fuel longer or more intense sessions.

Key Points

For Most Workouts: For sessions lasting less than an hour at moderate intensity, plain water is generally sufficient to replace lost fluids.
For Intense or Long Workouts: If you exercise for over an hour or intensely, a sports drink with electrolytes and carbohydrates is beneficial to replenish minerals and fuel your muscles.
Natural Alternatives: Coconut water provides a natural source of potassium for moderate workouts, while a homemade mix of water, salt, and citrus can be a customizable option.
Assess Individual Needs: Your personal sweat rate, workout intensity, and environmental conditions all influence your hydration requirements. Listening to your body is key.
Avoid Hyponatremia: For very long, intense sessions, ensure you replace electrolytes. Consuming only plain water can lead to a dangerous imbalance of low blood sodium.
Post-Workout Rehydration: After your session, drink 2-3 cups of fluid for every pound of weight lost to aid recovery and fully rehydrate.

Hydration: More Than Just Water

For most people engaging in short, moderate-intensity workouts of less than 60 minutes, plain water is the best choice. It effectively replenishes lost fluids and rehydrates the body without adding unnecessary calories or sugars. Water is readily available, free, and plays a fundamental role in nearly every bodily function, including regulating temperature, transporting nutrients, and lubricating joints. A good baseline for hydration is to sip 4 to 8 ounces of water every 15 to 20 minutes during your workout, adjusting for body size and environmental conditions.

When Water Isn't Enough: The Case for Sports Drinks

For workouts that exceed 60 minutes or are particularly intense, your body's needs change. During prolonged or high-intensity exercise, especially in hot or humid conditions, you sweat out not only water but also essential electrolytes like sodium, potassium, and magnesium. A significant loss of electrolytes, particularly sodium, can lead to muscle cramps, fatigue, and other performance-hindering issues. This is where sports drinks come in. They are formulated to replace these lost electrolytes and provide a source of rapidly absorbed carbohydrates to fuel working muscles, delaying fatigue and sustaining performance.

Natural Electrolyte Alternatives

If you prefer to avoid the added sugars and artificial ingredients often found in commercial sports drinks, several natural options can provide a similar benefit:

Coconut Water: Often called "nature's sports drink," coconut water is naturally rich in potassium and contains some sodium, though typically less than a commercial sports drink. It's a lower-calorie, lower-sugar option ideal for moderate exercise.
Homemade Electrolyte Drink: A simple, effective, and customizable alternative is to create your own drink. A common recipe involves mixing water with a small amount of salt, a squeeze of citrus juice (like lemon or orange), and a natural sweetener like honey or maple syrup.
Pickle Juice: Some endurance athletes use pickle juice for its high sodium content, which can help combat and prevent muscle cramps. However, this is generally reserved for endurance events rather than regular workouts.

Understanding Your Body's Needs

The right hydration strategy depends on individual factors. Some people are "salty sweaters," meaning they lose a higher concentration of sodium and may need a sports drink or electrolyte powder even during shorter workouts. You can estimate your fluid needs by weighing yourself before and after a workout. For every pound of weight lost, aim to drink about 2 to 3 cups of fluid to rehydrate.

Comparison of Exercise Drinks


Drink Type	Best For	Key Ingredients	Benefits	Potential Drawbacks
Plain Water	Workouts < 60 minutes, low-moderate intensity, cool conditions	Water	No calories, no sugar, readily available, free	Does not replace electrolytes or carbs for long/intense efforts
Sports Drink	Workouts > 60 minutes, high intensity, hot/humid conditions	Water, electrolytes (sodium, potassium), carbohydrates (sugar)	Replaces lost fluids, electrolytes, and fuels muscles quickly	High in sugar and calories, potential artificial ingredients
Coconut Water	Moderate-intensity workouts, natural alternative	Water, potassium, natural sugar	Lower in calories/sugar than sports drinks, natural electrolytes	Lower sodium content, may not be enough for heavy sweaters
Homemade Electrolyte	Customized hydration needs, natural ingredients	Water, salt, citrus, honey/maple syrup	Custom control over ingredients and taste, avoids additives	Requires preparation, taste may vary

The Dangers of Poor Hydration

Failing to hydrate properly during exercise can lead to serious health issues. Dehydration can cause fatigue, dizziness, headaches, and muscle cramps. Conversely, drinking too much plain water during very long endurance events without replacing sodium can lead to hyponatremia, a dangerous condition caused by dangerously low blood sodium levels. Learning to listen to your body and planning your hydration based on the length and intensity of your workout is essential.

Conclusion: Finding Your Optimal Strategy

There is no single "best" drink for every exercise scenario. For the majority of gym-goers performing moderate, short-duration workouts, water remains the gold standard for hydration. However, for serious athletes or those tackling intense, prolonged sessions, sports drinks or natural electrolyte alternatives provide the necessary boost of electrolytes and carbohydrates to maintain performance and prevent issues. By understanding the principles of hydration and considering your specific needs, you can make the most informed decision to support your fitness goals.

For more specific guidance on personal hydration strategies, consider consulting with a sports dietitian.

Staying Hydrated During Your Workout

Listen to your body, but don't wait for thirst: By the time you feel thirsty, you are likely already dehydrated. Regular, small sips are better than chugging large amounts at once.
Consider workout intensity and duration: Water is great for short, moderate efforts. Electrolyte drinks become crucial for longer, more intense workouts lasting over 60 minutes.
Monitor your urine color: Pale yellow or clear urine indicates good hydration, while dark yellow suggests you need to increase your fluid intake.
Use the weight test: Weighing yourself before and after a workout can help you determine your individual sweat rate and fluid loss, allowing you to tailor your hydration strategy.
Avoid certain beverages: Sugary sodas, excessive caffeine, and alcohol can hinder hydration and should be avoided around exercise.

Common Hydration Mistakes to Avoid

Neglecting electrolytes: Assuming water is always sufficient can lead to an electrolyte imbalance, especially for heavy sweaters or during long workouts.
Overhydrating with plain water: This can be dangerous during prolonged, intense exercise as it can lead to low blood sodium (hyponatremia).
Waiting until you feel thirsty: Thirst is a delayed signal, so a proactive hydration plan is more effective.
Relying on high-sugar drinks: Many commercial options are loaded with excessive sugars, which can hinder performance and contribute to unnecessary calorie intake.
Ignoring environmental factors: Hot, humid conditions and altitude increase your fluid needs, so your hydration strategy must adapt.

Frequently Asked Questions

For low- to moderate-intensity workouts lasting less than 60 minutes, plain water is typically sufficient for hydration. For longer or more intense exercise, you need to replenish electrolytes and carbohydrates, which water alone cannot provide.

Sports drinks are designed to replenish electrolytes (like sodium and potassium) lost through sweat and provide carbohydrates for energy during high-intensity or prolonged workouts, helping to sustain performance.

Coconut water is a popular natural alternative rich in potassium. You can also make a homemade electrolyte drink by mixing water, a pinch of salt, citrus juice, and a natural sweetener like honey.

A simple way to check your hydration level is by observing your urine color. Pale yellow or clear urine indicates you are well-hydrated, while darker urine suggests you need more fluids.

You should aim to start drinking fluids before you feel thirsty, as thirst is a sign that you are already dehydrated. A good practice is to sip fluids every 15-20 minutes during your workout.

Yes, drinking excessive amounts of plain water without replacing lost electrolytes, especially during prolonged exercise, can lead to a dangerous condition called hyponatremia (low blood sodium).

Avoid alcohol, heavily caffeinated beverages, and sugary soft drinks. These can have a diuretic effect or be too high in carbohydrates with little sodium, hindering proper hydration.

Yes, hotter and more humid conditions cause you to sweat more, increasing your fluid and electrolyte needs. You should increase your intake accordingly, and a sports drink or electrolyte beverage becomes more important.