7 Drinks Athletes Need to Hydrate and Recover After Workout

After an intense workout, what you drink matters just as much as what you eat.

Although water is one of the most popular hydration choices, there are other drinks that can help replenish lost water and electrolytesrestores energy reserves and promotes muscle recovery after training.

Here are 7 expert-recommended hydration and recovery drinks to help you refuel and feel better after exercise.

Plain water is one of the best ways to rehydrate after exercise, but adding electrolytes can take your hydration to the next level.

“Staying properly hydrated is essential for all training, athletic performance and recovery,” said Reuben Chen MD, board-certified sports medicine physician and chief medical officer of Sunrider International. Health.

When you sweat, such as during an intense workout, you lose electrolytes like sodium, magnesium and potassium. Drinking water with added electrolytes helps replace those lost during your workout, helping your body rehydrate more effectively.

Choosing a drink rich in carbohydrates and electrolytes after your workout is a smart step. Drinking a carbohydrate-rich drink like orange juice after a workout helps replenish glycogen stores in your muscles, which is essential for maintaining energy and promoting recovery.

“100% orange juice is a nutrient-rich option that can help promote hydration because it contains several electrolytes, like potassium as well as calcium (in fortified juices) and magnesium in smaller amounts,” said Jennifer Hillis, MS, RD, registered dietitian and citrus nutrition researcher at the University of South Florida College of Public Health. Health.

An 8-ounce glass of orange juice provides just under 29 grams of carbohydrates, as well as 13 percent of your daily potassium needs.

Hillis recommends adding a pinch of salt to your orange juice to maximize hydration.

Coconut water is a hydrating drink naturally rich in electrolytes, such as magnesium. One cup of coconut water contains 60 milligrams of magnesium, which covers 14.3 percent of the daily value (DV). Coconut water is also a good source of potassium and sodium, which is why coconut water is often used as a natural substitute for sports drinks, like Gatorade.

In fact, a 2023 study found that coconut water and commercial sports drinks had similar effects on cycling performance, hydration, and physiological responses in trained cyclists, suggesting that coconut water may be an effective natural alternative for endurance exercise.

“Coconut water with a pinch of sea salt is a natural and refreshing way to restore electrolytes in the body post-workout,” Chen said.

Choose unsweetened coconut water for a refreshing way to recharge after exercise.

Protein shakes are a solid choice after a workout because they’re packed with amino acids. necessary to support new muscle growth and repair exercise-induced muscle damage.

Adding carbohydrates to your protein shake, such as fruit, can help replenish glycogen stores depleted during intense exercise.

“For a recovery drink, I always opt for a protein shake with fruit and a pinch of salt,” said Reema Kanda, a registered dietitian at Hoag Orthopedic Institute. Health.

Consuming protein and carbohydrates after a workout has also been shown to reduce muscle damage caused by endurance exercise, making a fruit and protein shake a smart post-workout drink for athletes like runners and cyclists.

Chocolate milk is a good source of protein and carbohydrates, which your body needs to recover properly after an intense workout.

Studies have shown that chocolate milk is as effective, or slightly more effective, than other recovery drinks and placebo treatments for post-exercise recovery.

Chocolate milk is a good source of electrolytes, like calcium, and contains a 3:1 ratio of carbohydrates to protein, which increases muscle growth after exercise.

Tart cherry juice is rich in antioxidant and anti-inflammatory compounds, like anthocyanins, which can promote muscle recovery after exercise.

Research suggests that tart cherry juice and tart cherry extracts may aid muscle recovery and reduce delayed onset muscle soreness (DOMS), a condition that causes muscle stiffness, swelling, and pain.

Try drinking 100% tart cherry juice after your workout or mixing tart cherry juice powder with water for a sweet, hydrating post-workout drink.

Traditional ready-to-drink sports drinks can be expensive and often contain ingredients such as artificial flavors, colors and sweeteners that many people prefer to exclude from their diet.

For an economical alternative to sports drinks, you can make your own electrolyte drink at home. using simple ingredients like water, lemon juice, a pinch of salt and a teaspoon of sweetener, like honey or maple syrup.

Another benefit of homemade sports drinks is that you can customize them according to your health needs. For example, you can make a sweet one with monk fruit if you need a low-sugar option, or cut the salt in half if you need to reduce your sodium intake.

Here is a simple DIY recipe:

• 4 cups of water
• Juice of half a lemon or half an orange.
• 2 to 4 tablespoons of a sweetener of your choice, such as honey or maple syrup
• 1/4 to 1/2 teaspoon salt

To prepare: Mix salt and sweetener until completely dissolved. Next, add the citrus juices and water, stirring until completely combined.

While planning your post-workout beverage intake can help promote recovery, it’s more important to make sure you stay hydrated before, during, and after your workout.

“Start by hydrating yourself with water or a light electrolyte drink at least 30 minutes before any exercise or a workout,” Chen said.

During intense workouts or endurance training, Chen recommended sipping an electrolyte drink or coconut water every 15 to 20 minutes to replace fluids and minerals lost through sweat.

After an intense workout, it is recommended to consume a combination of protein and carbohydrates, such as chocolate milk, to facilitate muscle growth and promote recovery.

And don’t forget to drink plenty of water throughout the day to stay hydrated and ready for your next workout.

After a workout, it’s important to rehydrate and refuel with nutrients that help promote muscle recovery.

From electrolyte water to chocolate milk, there are many nutritious post-workout drinks that can help you recover faster and achieve your health and fitness goals.