What Should I Drink After a Workout?

There’s a handful of fluids commonly used for post-exercise rehydration.  Each type of fluid serves a specific purpose and should be selected based on the intensity and duration of your workout. 

For most people and most workouts, just drinking water is enough. But if your workout is very long, intense or performed in hot temperatures, you may need more than water.

Here’s a breakdown of rehydration fluids.

Water. It’s ideal with short workouts in cool conditions. Water will replace the fluid lost while sweating. Unless you’re exercising for more than an hour or in hot conditions, it’s probably all you need.

Electrolyte drinks. These are beneficial after a long workout and/or one performed in a hotter environment, as both variables can lead to significant electrolyte loss. The sodium in these drinks helps your body absorb fluid and reduces your risk of cramps. Athletes often prefer these drinks because they lose 500 mg of sodium after an hour of vigorous exercise. Examples of electrolyte drinks include watermelon juice, coconut water and electrolyte-infused water. Some athletes prefer pickle juice because of its high sodium content, but more balanced options are available.

Sports drinks. Many people rely on commercial sports drinks when training for and participating in endurance events because they can help athletes and fitness enthusiasts stave off fatigue, complete a rigorous workout and recover.  They’re available in many flavors and varieties, including those with carbs and electrolytes. But the reality is, they’re more of a convenience than a necessity. These drinks tend to be very high in sugar, and as a result, overconsumption of them has been linked to health issues. 

Milk. This is a great post-exercise recovery option, especially if you’ve completed an endurance workout, because it’s a rich source of electrolytes and carbohydrates. In fact, many athletes chose chocolate milk as their post-recovery beverage.

Food. Bananas, watermelon and sweet potatoes are just some of the foods that can help replenish carbs and electrolytes after exercising. These foods are more efficient at delivering carbs and electrolytes than sports drinks; for example, string cheese typically has twice as many electrolytes as a sports drink. Food is more nutritious than sports drinks.