Why hydration is your workout superpower
Have you ever finished a workout feeling completely drained, even though you thought you’d done everything right? That drained feeling often comes from losing more fluids and electrolytes than your body can quickly replace. Electrolyte drinks replenish key minerals such as sodium and potassium lost through sweat, and help to support recovery and performance. 1 But commercially available products are not the only option – natural alternatives can also help to keep you hydrated.
Staying hydrated isn’t just about avoiding thirst – it’s about giving your body the tools it needs to recover and perform at its best. While plain water is a great starting point, it’s not always enough for optimal hydration during longer or more intense workouts.
Hydration myths, debunked
- “Water is all you need” – Water is essential, of course, but during longer or more intense workouts, electrolytes (like sodium, potassium, and magnesium) are key to maintaining balance and preventing dehydration.
- “Electrolyte drinks are loaded with sugar and artificial ingredients.” While that’s true for some, there are also clean, plant-based alternatives – or you can make your own!
- “You don’t need electrolytes unless you’re a professional athlete.” False! Anyone exercising for an hour or more, sweating heavily, or working out in hot weather can benefit from replenishing electrolytes.
Types of sports drinks
Depending on their composition, sports drinks are often classified into three categories, each suited to different types of exercise. Isotonic drinks have a similar balance of carbohydrates and electrolytes as human blood. They are designed to replenish electrolyte balance during and after activities that involve sweating and electrolyte loss. Most commercial sports drinks fall into this category. Hypotonic drinks contain fewer carbohydrates and electrolytes than human blood. These are ideal for quick hydration and are suitable for less intense workouts or post-exercise recovery. Hypertonic drinks have higher concentrations of carbohydrates and electrolytes than the body, making these useful for endurance sports or when replenishing glycogen stores in the muscles. Electrolyte gels often fall into this category.
It’s easy to assume that most sports drinks, like many soft drinks, are ‘accidentally vegan’. However, just as with soft drinks and other beverages, some sports drinks can contain unexpected animal-based ingredients, such as certain colourings or additives. To be sure, always check the label to confirm it aligns with your dietary preferences – or better yet, try making your own electrolyte drink. Below, you’ll find some simple ideas for homemade options.
Best plant-based electrolyte sources
- Coconut water: A great natural option containing electrolytes and natural sugars, but with less sodium than many commercial sports drinks, making it a good choice for light to moderate activity.2
- Fruits and vegetables: Eaten after your workout (not immediately before) bananas, oranges, cucumbers, and leafy greens are great natural sources of electrolytes. Pairing them with water is a simple way to maximise their hydrating effect.
- Salt: A pinch of sea salt in your water can help to replenish sodium lost through sweat. For a more palatable option, try adding a squeeze of lemon or a touch of natural sweetener such as maple syrup.
Signs of dehydration
Recognising dehydration early can make all the difference. One key sign of dehydration is unusual levels of fatigue, particularly if they occur unexpectedly or feel more severe than usual during regular activity. Other indicators of dehydration include dizziness or light-headedness, dark-coloured urine, and a dry mouth or extreme thirst. Pay attention to these signs regardless of whether they occur during exercise or during normal activity.
To address these symptoms, start by drinking water or an electrolyte drink. For intense or prolonged exercise, water alone may not be sufficient – replenishing electrolytes alongside water can restore balance and optimise performance.
Hydration strategies for different levels of exercise
Because not all workouts are the same, and your hydration needs will vary depending on the activity, as well as the local temperature and humidity:
- For short workouts, water or coconut water is usually sufficient for rehydration.
- For moderate workouts, combine water with fruits such as oranges or bananas for a quick electrolyte boost. But remember, this is only for after your workout.
- For Endurance activities, consider isotonic drinks or pairing water with gels that replenish electrolytes and glycogen.
Plant-based hydration strategies
- Start early: Hydration begins before your workout. Drink water throughout the day, not just during exercise.
- Top up during exercise: For workouts over an hour, sip on water with added electrolytes or natural options like coconut water.
- Rehydrate post-workout: Replace lost fluids with water, herbal teas, or homemade electrolyte drinks.
Hydration FAQs
- How much water should I drink during a workout? During exercise, Aim for about 400-800 ml an hour, depending on how much you’re sweating.
- What’s the best way to hydrate for different types of workouts?
- For short gentle workouts: you are absolutely fine to stick with water or coconut water.
- For moderate workouts: pair water with fruits like oranges or bananas for an electrolyte boost, after your workout.
- For endurance activities: use plant-based isotonic drinks (commercial or home-made) or combine water with gels that replenish glycogen and electrolytes.
- What should I do to stay hydrated throughout the day? Start early! Hydration should begin well before your workout. Drinking water consistently throughout the day helps to ensure that your body is ready for exercise.
- How do I recover after a workout? Rehydrate post-workout with water or herbal teas and pair them with snacks such as fruit that contain natural electrolytes, in order to support recovery effectively.
- Is caffeine dehydrating? In moderate amounts, caffeine doesn’t cause dehydration and is known to improve endurance.3
- Is it possible to over-hydrate? Yes it is. Drinking excessive amounts of water without replenishing electrolytes can lead to a condition called hyponatremia, which is rare but which can be serious.4 Don’t drink more water than feels natural.
Stay hydrated, stay strong
Hydration is one of the easiest ways to enhance your workouts and recovery. By incorporating natural, plant-based options into your routine, you can stay energised, balanced, and ready to tackle your fitness goals. So grab your water bottle, try a DIY drink, and keep those plant-based workouts going strong!
Simon Middleton
Senior Writer
References
- Tambalis, Konstantinos. (2022). The effect of electrolytes and energy drinks consumption on athletic performance – a narrative review. European Journal of Fitness Nutrition and Sport Medicine Studies. 3. 1-25. 10.46827/ejfnsm.v3i1.127. Available at https://www.researchgate.net/publication/362668919_THE_EFFECT_OF_ELECTROLYTES_AND_ENERGY_DRINKS_CONSUMPTION_ON_ATHLETIC_PERFORMANCE_-_A_NARRATIVE_REVIEW
- Ferreira, M. (2023). Is coconut water good for you? Benefits and Nutrition. Medical News Today. Available at https://www.medicalnewstoday.com/articles/318394
- Killer SC, Blannin AK, Jeukendrup AE. No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. PLoS One. 2014 Jan 9;9(1):e84154. doi: 10.1371/journal.pone.0084154. PMID: 24416202; PMCID: PMC3886980. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3886980/
- Firth, J. (2011) ‘A review in overhydration underlying Exercise-Associated Hyponatremia’, The Plymouth Student Scientist, 4(2), p. 232-241. Available in: https://pearl.plymouth.ac.uk/cgi/viewcontent.cgi?article=1396&context=tpss
