Water To Electrolytes: 7 Drinks To Hydrate During A Workout

Whether you are trying to lose weight or build muscle, working out is an essential way to stay fit. Nowadays, most of us head to the gym to achieve our desired goals. We also take special care of our diet by reducing fast food and increasing nutrition. But are you hydrating yourself properly while working out in the gym? Yes, this is important because we lose a lot of water as sweat while exercising and feel dehydrated.

Dehydration is quite common, but it can have serious consequences like loss of stamina and kidney problems. The main symptoms of dehydration are dizziness, headache, dry mouth, fatigue, and dark-coloured urine. There are many drinks that can help you replenish the lost water and electrolytes in your body, but beverages like coffee, tea, and soda can make you more dehydrated. So, be careful when choosing the right drink for yourself.

From water to homemade electrolyte drinks, here are seven drinks that can help you fight dehydration during a workout:


There is nothing more convenient than a glass of water to quench your thirst. This is one of the best ways to prevent dehydration. Whether you work out or not, drinking ample amounts of water is important to stay healthy. According to WebMD, an adult must drink about three litres of water every day. During workouts, water helps to replace the fluids that have been lost with sweat.

Electrolyte-Infused Water

This is a better alternative to water during workouts. Water with electrolytes replenishes the depleted electrolytes in the body and helps the kidneys function smoothly. Lifewater Premium Purified Water, Essentia Bottled Water, Hint Water, and Tru Rescue Sparkling Water are some brands that sell electrolyte-infused water.


Pedialyte is a medical-grade hydration formula that contains key electrolytes like potassium, sodium, and chloride. According to WebMD, it helps restore the body's sugar and electrolyte balance. It is also beneficial for treating dehydration caused by diarrhoea or vomiting. Therefore, drinking Pedialyte during or post-workout can help you regain the strength and stamina lost with sweating. Half a litre of this drink is enough for a day.


Loaded with electrolytes, this is a popular drink among athletes. It helps replace the electrolytes lost in the body during exercise. Gatorade also contains sugar, which helps the body absorb the electrolytes more efficiently. According to Healthline, twenty ounces of Gatorade per day during a workout is enough for an adult.

Watermelon Juice

Watermelon contains 92% water. It is also rich in vitamin A, vitamin C, and electrolytes; therefore, consuming watermelon juice or just a bowl of this summer fruit after your workout session is enough to rehydrate your body. Consume half a litre of watermelon juice during your workout for the best result.

Coconut Water

This is one of the most popular favourite natural drinks during the summer. It not only hydrates you during this hot season but also provides essential electrolytes like potassium, magnesium, calcium, and phosphorus. Coconut water is also an amazing drink for sportspeople or gymgoers. Easily available, this is a natural way to stay hydrated. Therefore, drink a glass of coconut water during or after your workout to bring back your stamina.

Homemade Electrolyte Drink 

Why buy an electrolyte drink when you can make one in your kitchen? Just combine ginger juice, lemon juice, agave, and salt in a large bowl, stir in mineral water, and your homemade electrolyte drink is ready. You can also chill it in the refrigerator before drinking for a refreshing taste. Fill it in a bottle and take it to your gym.