What to drink to get a good pump? Understanding the science behind hydration and blood flow

October 6, 2025 •

5 min read

According to a study in the Journal of Strength and Conditioning Research, a mere 1.5% dehydration can decrease muscle strength after just one repetition. Proper hydration is therefore the foundation for understanding what to drink to get a good pump, as it directly impacts blood flow, muscle fullness, and exercise performance.

Quick Summary

This guide outlines the beverages—from plain water and natural juices to strategic supplements—that enhance the muscle pump effect. It explores the physiological mechanisms behind increased blood flow and muscle fullness, providing practical recommendations for boosting your workout performance.

Key Points

Hydration is Critical: Staying well-hydrated is the most important factor for achieving a good muscle pump and preventing performance decline.
Nitrate-Rich Drinks: Beetroot juice increases nitric oxide levels, causing vasodilation and enhanced blood flow to working muscles.
Citrulline Boosts NO: L-citrulline, found in supplements and watermelon, is a precursor to nitric oxide that improves blood circulation.
Carbohydrates Replenish Glycogen: Consuming quick-digesting carbs in drinks like smoothies helps replenish muscle glycogen, drawing water into cells for a fuller look.
Electrolytes Aid Hydration: Sodium and potassium, found in coconut water or electrolyte mixes, help maintain fluid balance and plasma volume during intense training.
Caffeine Enhances Performance: A moderate dose of caffeine can increase energy and focus, but timing and dosage are key to avoid side effects like jitters.
Creatine for Muscle Energy: Supplementing with creatine supports ATP production for intense exercise and can contribute to a more significant muscle pump effect.
Pomegranate Juice Improves Flow: The antioxidants in pomegranate juice help preserve nitric oxide and enhance blood flow, supporting a longer-lasting pump.

The sensation of a “muscle pump” is a rewarding feeling for many athletes and bodybuilders. It refers to the swelling of muscles during intense exercise, which is caused by an increased flow of blood and other fluids to the working muscle tissue. Achieving a good pump not only feels good, but it can also contribute to muscle growth by maximizing nutrient delivery and stretching the muscle fascia, potentially signaling a hypertrophic response. While proper training is essential, what you drink before and during your workout plays a critical role in how effectively you can achieve this effect.

The Science Behind the Pump

To understand the right beverages for maximizing your pump, it's helpful to know the science behind it. Two primary physiological processes are at play:

Vasodilation via Nitric Oxide

Vasodilation is the relaxation and widening of blood vessels, which allows for greater blood flow. Nitric oxide (NO) is a molecule your body produces naturally that acts as a potent vasodilator. By consuming drinks that provide the precursors to nitric oxide, you can enhance this effect, driving more oxygenated blood to your muscles and creating a more pronounced pump.

Cellular Hydration and Glycogen Stores

When you work out, your body depletes its muscle glycogen stores for energy. Glycogen pulls water into muscle cells, giving them a fuller, more defined look. Proper hydration is necessary to support this process and maintain optimal blood plasma volume. If you are dehydrated, your body will pull water from muscles to sustain blood pressure, diminishing the pump effect.

Key Drinks for Maximizing Your Pump

Here are some of the most effective drinks, ranging from natural options to targeted supplements, to help you get a great muscle pump.

Water: The Foundation of Performance

Simply put, there is no substitute for water. Dehydration is the biggest threat to achieving a good pump, as it directly hinders blood circulation and muscle fullness. You should drink water consistently throughout the day and increase your intake around your workout. Adding a small amount of electrolytes, like a pinch of Himalayan salt, can help your body retain fluid more effectively and maintain proper blood volume.

The Nitric Oxide Enhancers

Beetroot Juice: This is one of the most effective natural pump enhancers available. Beets are extremely high in dietary nitrates, which your body converts into nitric oxide. For best results, consume beetroot juice about 60–90 minutes before your workout to allow nitrates to reach peak concentration in your blood. Many athletes use concentrated beet shots or powders to get the optimal dose more conveniently.
L-Citrulline and Watermelon Juice: L-citrulline is an amino acid that plays a key role in the production of nitric oxide. Watermelon is a natural and excellent source of L-citrulline and provides hydrating fluids. However, the amount of citrulline needed for performance enhancement is high (6–8 grams), so many rely on supplemental forms for a concentrated dose.
Pomegranate Juice: Rich in antioxidants, pomegranate juice helps protect nitric oxide from degradation, prolonging its effects on vasodilation. This makes it a great choice for sustained blood flow and a long-lasting pump.

Performance and Energy Boosters

Coffee (Caffeine): Caffeine is a powerful central nervous system stimulant that can increase energy, focus, and strength during a workout. While not a direct pump agent, the enhanced performance it provides can help you push harder and increase blood flow. However, caffeine can have a mild diuretic effect, so it's essential to consume extra water when relying on it. Enjoy 1–2 cups of black coffee 45–60 minutes pre-workout.
Electrolyte Drinks and Coconut Water: Intense training causes you to lose fluids and electrolytes like sodium and potassium through sweat. Replenishing these is crucial for proper muscle function, preventing cramps, and maintaining hydration. Coconut water is a natural source of electrolytes, while commercial sports drinks offer a balance of electrolytes and carbohydrates.
Carbohydrate Drinks (Smoothies, Carb Powders): Quick-digesting carbohydrates are vital for replenishing muscle glycogen stores and providing sustained energy. A fruit smoothie or a specialized carb powder mixed with water can effectively fuel your muscles and contribute to that full, pumped look.

Homemade vs. Commercial Pre-Workout Drinks

When it comes to your pre-workout regimen, you can choose between natural, homemade options and commercially produced supplements. Both have their pros and cons.


Feature	Homemade Drink (e.g., Beetroot Smoothie)	Commercial Pre-Workout Supplement
Ingredients	Whole foods like beets, watermelon, fruit, and natural electrolytes from salt.	Concentrated, often synthetic, ingredients like L-Citrulline, Beta-Alanine, and caffeine.
Convenience	Requires preparation and blending. Best for those with time to plan.	Convenient powder or ready-to-drink format. Simply mix and consume.
Cost	Generally more affordable, using common kitchen ingredients.	Often more expensive due to specialized ingredients and brand name.
Side Effects	Typically fewer side effects; potential for digestive issues with high fiber.	Can cause jitters, tingling (from Beta-Alanine), or stomach upset depending on tolerance and ingredients.
Certification	No external certification, ingredient quality depends on sourcing.	Many reputable brands use third-party testing (e.g., Informed-Choice, Labdoor) for quality and banned substances.

Conclusion

Achieving a great muscle pump relies on a combination of proper training and smart nutrition. The best drinks for this purpose focus on enhancing nitric oxide production to promote vasodilation and ensuring optimal hydration to maintain blood volume and cellular fullness. While commercial supplements offer convenience and targeted doses of ingredients like L-citrulline and creatine, effective and natural alternatives like beetroot juice and hydrating smoothies are readily available. By prioritizing consistent hydration and strategically incorporating these beverages into your pre-workout routine, you can maximize blood flow to your muscles and enjoy a more productive training session and a superior pump. Always listen to your body and adjust your intake based on how you feel. For more detailed information on supplement ingredients, consult authoritative sources like the National Institutes of Health (NIH) to ensure safety and effectiveness.

Timing Your Pre-Workout Drink for Maximum Effect

To get the most out of your pre-workout beverage, timing is crucial. Your body needs time to process the ingredients and allow them to affect your performance.

60–90 Minutes Before: If consuming a nitrate-rich drink like beetroot juice, this is the optimal window to allow nitric oxide levels to peak during your workout.
30–60 Minutes Before: For a caffeinated drink like coffee or a commercial pre-workout, this timing allows the stimulant to be fully absorbed and reach peak effectiveness.
Consistently Throughout: Regardless of your pre-workout drink, sip on plain water throughout the day and during your session to maintain hydration and plasma volume.

Experiment and Personalize

Individual responses to supplements and food can vary. Experiment with different options and timings to see what works best for your body and training goals. Starting with simple, natural sources like beetroot juice and proper hydration before considering commercial formulas can help you gauge your body's response safely and effectively.

Frequently Asked Questions

While proper hydration with plain water is the single most important factor for muscle function and circulation, enhancing your drink with nitric oxide precursors (like beet juice) or electrolytes can further intensify the muscle pump effect during training.

To get the maximum benefit from its nitric oxide-boosting properties, you should drink beet juice or a beet-based supplement approximately 60 to 90 minutes before your workout.

No, not all pre-workout supplements contain caffeine. Many products are formulated to be stimulant-free, focusing on pump-enhancing ingredients like citrulline and arginine for those who are sensitive to caffeine or prefer evening workouts.

A great natural pre-workout alternative is a smoothie made with ingredients like bananas (for carbs and potassium), beetroot juice (for nitrates), and a pinch of salt (for electrolytes). Black coffee is also a simple and effective option for a caffeine boost.

Experts recommend drinking about 7 to 10 ounces of water every 10 to 20 minutes during your workout, especially if it is intense or prolonged.

Electrolytes like sodium and potassium help maintain your body's fluid balance and blood plasma volume. This prevents dehydration, supports proper muscle contraction, and ensures efficient blood circulation, all of which are essential for a good pump.

While protein is crucial for muscle repair and growth, it is not an ideal pre-workout for maximizing pump. Fast-digesting carbs and nitric oxide precursors are more directly involved in enhancing blood flow and muscle fullness before a workout.

L-citrulline is often considered more effective for boosting nitric oxide and pump. This is because L-citrulline is better absorbed by the body and is then converted into L-arginine, leading to higher and more consistent blood arginine levels than supplementing with L-arginine alone.