There’s nothing better than taking that first big gulp of water after completing a sweaty workout. Water is the foundation of our bodies, after all, and we need a daily dose of it to stay hydrated and support nearly all systems within our bodies. However, as a dietitian, it always surprises me how dehydrated many people seem to be. Most Americans don’t drink enough water each day, which is hard to believe as someone who carries a water bottle with me as if it’s an extra appendage.
How Much Water Should You Drink, By The Numbers
On the other hand, chuggingwater all day longisn’t something we should strive for either. You can drink too much water, especially around exercise, which can lead todangerous side effectsif overdone. When we sweat during a workout, we lose both water and electrolytes. Rehydrating post-workout with water helps cool off the body, supports the flow and transportation of nutrients to muscles, and aids with muscle recovery. Additionally, electrolytes are essential minerals that have multiple functions within the body and need to be replenished after a workout. When we consume electrolytes along with water, such as in an electrolyte-rich beverage, it helps our body retain fluids, thus supporting rehydration better than just water alone.
In this article, we discuss how water is not your only option when it comes to post-workout drinks. There are actually several hydrating drinks that can help replenish water and electrolyte loss better than even water can, and we dive into them below.
Ali Redmond
6 Hydrating Drinks Post-Workout That Aren’t Water
1. Milk
2. Smoothies
Smoothies are another highly customizable and hydrating drink that we can whip up right in our trusty blender.Amy Goodson, M.S., RD, CSSD, LD,a sports dietitian, says smoothies provide quick-digesting carbohydrates, high-quality protein and fluid to promote recovery after a workout. To make a hydrating and recovery-promoting smoothie, she suggests using ingredients like milk, yogurt and fruit, such as in ourBlackberry Smoothieor ourChocolate-Peanut Butter Protein Shake. Goodson also recommends making a smoothie with protein powder, water and fruit, such as ourAlmond Butter & Banana Protein Smoothie.
3. Sports Drinks
Sports drinks are marketed as the go-to beverage for rehydration and are formulated to aid with rehydration.Marie Spano, M.S., RD, CSCS, CSSD,a sports dietitian, explains, “A sports drink will keep you hydrated better than water alone.” She says sports drinks contain fast-acting carbohydrates, which can help replenish depleted glycogen stores. The carbs and sugar in sports drinks can make them more appealing to athletes than plain water, encouraging more fluid consumption. Sports drinks also contain many electrolytes that we lose in sweat, and research has found that having both carbs and sodium present supports healthy fluid retention. Pro tip: Be sure to pick a sports drink that has more sodium than potassium, as we lose more sodium than potassium in sweat.And if you’re working out more casually rather than training like a competitive athlete, be mindful of theadded sugarthese drinks contain, as that’s a nutrient many Americans eat too much of.
4. Tart Cherry Juice
5. Broth
Broth—such as chicken, bone or veggie broth—might not be the first beverage that comes to mind for post-workout recovery, but it does offer hydration and electrolytes. “There’s a reason chicken broth is a common recommendation when you’re sick. It’s easy to get down and helps keep you hydrated, thanks to its high sodium content,” says Spano. One cup (8 ounces) of broth is packed with electrolytes like potassium and sodium, and contains 10 grams of protein.“In fact," says Spano, “in one study, both chicken broth and chicken soup helped subjects rehydrate better after exercise compared to a typical sports drink or water.” So, whether you prefer to sip on broth as is, or enjoy it in a bowl of ourClassic Chicken Soup, orSlow-Cooker Vegetable Soup, broth offers a delicious and savory way to rehydrate.
6. Orange Juice
Other Ways to Promote Muscle Recovery
Now that you have your favorite post-workout drink in hand, it’s important to remember we need plenty of other nutrients to fuel muscle recovery too. Goodson explains the three R’s of post-workout recovery are replenish, rebuild and rehydrate. She says, “The goal is to replenish energy stores with carbohydrate, rebuild muscle with protein, and rehydrate with fluids.” The great thing about choosing milk or a smoothie is that they have all three R’s packed into one glass. Goodson says, “I always recommend exercisers and athletes look for ways to get all three R’s in one, and nutrient-rich fluids are a fantastic way to do that.”
Best Antioxidant-Rich Foods
She also recommends to include foods rich inomega-3 fatty acids. Fatty fish like salmon, mackerel and sardines are all potent sources. Flaxseeds, chia seeds and walnuts are rich in omega-3s as well, and can be incorporated into post-workout meals to helpreduce inflammationand promote muscle recovery. She says, “Omega-3s have been shown to attenuate muscle soreness and improve muscle function after strenuous exercise.”
Lastly, don’t forget about taking rest days from exercise and getting plenty of sleep each night. Your muscles need this time to recover, as they actually repair themselves and grow when you’re at rest.
The Bottom Line
For those who want something to sip on in addition to water, there are plenty of other beverages out there that offer a hydration boost. From orange juice and tart cherry juice, to milk and even chicken broth, there’s versatility in taste and nutrition in each of these options. Give one of these a try after your next sweat sesh and see how hydrated you feel post-workout.
The 7 Best Foods & Drinks for Sore Muscles, According to a Dietitian
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
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U.S. Department of Agriculture. FoodData Central.Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.
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Ly NQ, Hamstra-Wright KL, Horswill CA.Post-Exercise Rehydration in Athletes: Effects of Sodium and Carbohydrate in Commercial Hydration Beverages.Nutrients.2023;15(22):4759. doi:10.3390/nu15224759
U.S. Department of Agriculture. FoodData Central.Classic Chicken Bone Broth, Classic Chicken.
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