{"id":701,"date":"2025-08-24T17:01:00","date_gmt":"2025-08-24T17:01:00","guid":{"rendered":"https:\/\/www.sharegoodluck.com\/?p=701"},"modified":"2025-09-06T01:02:49","modified_gmt":"2025-09-06T09:02:49","slug":"6-tips-for-what-to-drink-during-exercise","status":"publish","type":"post","link":"https:\/\/www.sharegoodluck.com\/index.php\/2025\/08\/24\/6-tips-for-what-to-drink-during-exercise\/","title":{"rendered":"6 Tips for What to Drink During Exercise"},"content":{"rendered":"

When it comes to staying hydrated while working out, it\u2019s not just about quenching thirst\u2014it\u2019s about fueling your body and preventing dehydration. Whether you reach for water, a sports drink, or chocolate milk, the goal is to replace lost fluids and electrolytes and support recovery.<\/p>\n

Over 60% of your body is made up of water, and during exercise, you can lose a significant amount through sweat. Hydration supports joint and tissue function, regulates body temperature, and helps transport nutrients throughout the body.<\/p>\n

1. Choose the Right Beverage<\/strong><\/h2>\n

Sometimes the simplest choice is the best. For most people, plain water<\/strong> is enough to rehydrate after a typical workout.<\/p>\n

If you\u2019re doing a high-intensity session lasting more than three hours<\/strong>, chocolate milk<\/strong> might be a better option. It contains sodium and calcium<\/strong>, which you lose through sweat, plus carbohydrates for energy<\/strong> and protein to repair muscle tissue<\/strong>.<\/p>\n

Note<\/em>: Some people find milk hard to digest during exercise, so chocolate milk is best as a post-workout recovery drink<\/strong>, not something to sip mid-run.<\/p>\n

Not into water or milk? Sports drinks<\/strong>, coconut water<\/strong>, or other beverages can also help. You can also get electrolytes from food sources like avocados, bananas, orange juice, and tofu<\/strong>\u2014all of which help balance fluids and blood pH levels.<\/p>\n

<\/p>\n

2. Drink the Right Amount<\/strong><\/h2>\n

There\u2019s no one-size-fits-all rule for how much water you should drink while working out.<\/p>\n

You can estimate your sweat rate<\/strong> by weighing yourself before and after a workout and doing some simple math.<\/p>\n

If you\u2019re losing about 1 quart (roughly 3 liters) per hour<\/strong>, aim to drink about 8 ounces (roughly 237 ml) every 15 minutes<\/strong> during your session.<\/p>\n

Don\u2019t want to do the math? A good general guideline is to drink 4\u20138 ounces (120\u2013240 ml) every 15\u201320 minutes<\/strong>, especially if you sweat a lot.<\/p>\n

3. Don\u2019t Overdo It<\/strong><\/h2>\n

Yes, you can drink too much water<\/strong>, although it\u2019s rare. Endurance athletes in marathons or triathlons are most at risk.<\/p>\n

Drinking excessive fluids without enough sodium<\/strong> can lead to hyponatremia<\/strong>, a potentially life-threatening condition where sodium levels drop too low in the blood\u2014even if you\u2019re drinking a sports drink.<\/p>\n

4. Hydrate Before and During Exercise<\/strong><\/h2>\n

Start hydrating well before your workout<\/strong>, especially if you’re planning intense or long-duration activity. For example, if you’re prepping for a marathon, start drinking water 1.5 to 2 hours before<\/strong> the race.<\/p>\n

Sipping water during exercise<\/strong> is also crucial. Many people don\u2019t drink enough while exercising and feel terrible afterward because of it. Try to stay ahead of dehydration, rather than playing catch-up.<\/p>\n

5. Add Protein and Carbs When Needed<\/strong><\/h2>\n

While exercise benefits your body, it also causes minor muscle tissue damage<\/strong>, which is totally normal. Protein<\/strong> helps repair that damage, so after intense workouts, consider a drink that contains both fluids and protein<\/strong>.<\/p>\n

You also burn through a lot of energy while exercising. You typically need about three times more carbohydrates than protein<\/strong> for proper recovery. That\u2019s why flavored milk<\/strong> (like chocolate milk) can be a great choice\u2014it hits all the recovery essentials: hydration, carbs, and protein<\/strong>.<\/p>\n

6. Know the Risks of Dehydration<\/strong><\/h2>\n

Not drinking enough water can cause serious problems. Fatigue<\/strong> is the most common symptom, as your blood thickens and your heart has to work harder to pump it, leaving you drained.<\/p>\n

Other signs of dehydration include:<\/p>\n

    \n
  • \n

    Confusion<\/p>\n<\/li>\n

  • \n

    Fainting<\/p>\n<\/li>\n

  • \n

    Little to no urination<\/p>\n<\/li>\n

  • \n

    Shock<\/p>\n<\/li>\n

  • \n

    Fast heartbeat (tachycardia)<\/p>\n<\/li>\n

  • \n

    Rapid breathing<\/p>\n<\/li>\n<\/ul>\n

    Exercise has incredible benefits, but dehydration is one of the biggest downsides<\/strong> if you\u2019re not careful. Staying hydrated is key\u2014especially when you’re physically active.<\/p>\n

    Knowing how much to drink, when to drink, and what to drink<\/strong> can make a huge difference in your performance and recovery.<\/p>\n","protected":false},"excerpt":{"rendered":"

    When it comes to staying hydrated while working out, it\u2019s not just about quenching thirst\u2014it\u2019s about fueling your body and preventing dehydration. Whether you reach for water, a sports drink, or chocolate milk, the goal is to replace lost fluids and electrolytes and support recovery. Over 60% of your body is made up of water, […]<\/p>\n","protected":false},"author":1,"featured_media":702,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28],"tags":[],"_links":{"self":[{"href":"https:\/\/www.sharegoodluck.com\/index.php\/wp-json\/wp\/v2\/posts\/701"}],"collection":[{"href":"https:\/\/www.sharegoodluck.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sharegoodluck.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sharegoodluck.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sharegoodluck.com\/index.php\/wp-json\/wp\/v2\/comments?post=701"}],"version-history":[{"count":1,"href":"https:\/\/www.sharegoodluck.com\/index.php\/wp-json\/wp\/v2\/posts\/701\/revisions"}],"predecessor-version":[{"id":703,"href":"https:\/\/www.sharegoodluck.com\/index.php\/wp-json\/wp\/v2\/posts\/701\/revisions\/703"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sharegoodluck.com\/index.php\/wp-json\/wp\/v2\/media\/702"}],"wp:attachment":[{"href":"https:\/\/www.sharegoodluck.com\/index.php\/wp-json\/wp\/v2\/media?parent=701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sharegoodluck.com\/index.php\/wp-json\/wp\/v2\/categories?post=701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sharegoodluck.com\/index.php\/wp-json\/wp\/v2\/tags?post=701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}