After a tough workout, what you drink matters just as much as what you eat.
While water is one of the most popular choices for hydration, there are other drinks that can help replenish lost water and electrolytes, restore energy reserves, and support post-workout muscle recovery.
Here are 7 expert-recommended hydration and recovery drinks to help you refuel and feel your best after exercise.
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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 any workout, athletic performance and recovery,” Reuben Chen MD, board-certified sports medicine physician, and the chief medical officer at Sunrider International, told 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 to rehydrate more effectively.
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Choosing a drink high in carbs and electrolytes after your workout is a smart step. Having a carbohydrate-rich drink like orange juice after a workout helps replenish glycogen stores in your muscles, which is vital for maintaining energy and supporting recovery.
“100% orange juice is nutrient-dense option that can help support hydration as it contains several electrolytes, such as potassium as well as calcium (in fortified juices), and magnesium in smaller amounts,” Jennifer Hillis, MS, RD, a registered dietitian and citrus nutrition research liaison at the University of South Florida College of Public Health, told Health.
An 8-ounce glass of orange juice provides just under 29 grams of carbohydrates, as well as 13% of your daily potassium needs.
Hillis recommends adding a pinch of salt to your orange juice to optimize hydration.
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Coconut water is a hydrating drink that’s naturally rich in electrolytes, like magnesium. A cup of coconut water packs 60 milligrams of magnesium, which covers 14.3% 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 replacement 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 coconut water can be an effective natural alternative for endurance exercise.
“Coconut water with a pinch of sea salt is a natural, refreshing way to restore electrolytes in the body post-workouts,” said Chen.
Choose unsweetened coconut water for a refreshing way to replenish after exercising.
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Protein shakes are a solid choice after a workout as they’re packed with the amino acids needed to support new muscle growth and repair exercise-induced muscle damage.
Adding carbs to your protein shake, like 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,” Reema Kanda, dietician for Hoag Orthopedic Institute, told Health.
Consuming protein and carbs 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.
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Chocolate milk is a good source of protein and carbs, which your body needs to properly recover after intense workouts.
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 has been shown to increase muscle growth after exercise.
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Tart cherry juice is high in antioxidant and anti-inflammatory compounds, like anthocyanins, which may support 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 stiffness, swelling, and pain in the muscles.
Try drinking 100% tart cherry juice after your workout or mixing tart cherry juice powder into water for a sweet and hydrating post-workout beverage.
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Traditional ready-to-drink sports drinks can be expensive and often contain ingredients like artificial flavorings, colorings, and sweeteners that many people prefer to leave out of their diets.
For a budget-friendly sports drink alternative, 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 based on your health needs. For example, you can make one that’s sweetened with monk fruit if you need a low-sugar option, or cut the salt in half if you need to cut back on sodium.
Here’s a simple DIY recipe:
- 4 cups water
- Juice of ½ lemon or ½ half an orange.
- 2-4 tablespoons of a sweetener of your choice, such as honey or maple syrup
- 1/4 to 1/2 teaspoon of salt
To make: Mix the salt and sweetener until fully dissolved. Then, add the citrus juices and water, stirring until completely combined.
Though timing your post-workout beverages can help support recovery, it’s more important to ensure you’re staying hydrated before, during, and after your workout.
“Start by hydrating with water or a light electrolyte drink at least 30 minutes before any exercise or workout session,” said Chen.
During intense workouts or endurance training, Chen recommended sipping on an electrolyte drink or coconut water every 15–20 minutes to replace fluids and minerals lost through sweat.
After intense workouts, it’s recommended to consume a combination of protein and carbs, such as chocolate milk, to facilitate muscle growth and support recovery.
And don’t forget to drink plenty of water throughout the day to keep yourself hydrated and ready for your next workout.
After a workout, it’s important to rehydrate and refuel with nutrients that help support muscle recovery.
From electrolyte water to chocolate milk, there are plenty of nutritious post-workout drinks that can help you recover faster and support your health and fitness goals.
