6 Hydrating Drinks Post-Workout That Aren’t Water

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.

On the other hand, chugging water all day long isn’t something we should strive for either. You can drink too much water, especially around exercise, which can lead to dangerous side effects if 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. 

6 Hydrating Drinks Post-Workout That Aren’t Water

1. Milk

Dairy milk may be more hydrating than water, and may even outperform some sports drinks. Research found that participants who rehydrated with low-fat milk after a workout retained more fluid compared to those who drank just water. Milk is 90% water, and it also contains several electrolytes that are lost in sweat—including sodium, potassium, calcium and magnesium—which help your body retain fluid. Milk provides hydration plus nutrition with 13 essential nutrients, including 8 grams of protein per 8-ounce glass, which many sports drinks lack. Protein helps promote muscle recovery and is absorbed more slowly by your body, which can also support healthy fluid retention. Research also found that drinking beverages that contain both sodium and carbohydrates, which milk has 12 grams of per cup, encourages people to drink more fluid overall, as it is tastier and promotes intestinal water absorption. So don’t skimp on milk (this includes lactose-free milk and chocolate milk too!); it’s got plenty to offer. Enjoy it cold, warm or with a dash of cinnamon for an anti-inflammatory boost. 

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 our Blackberry Smoothie or our Chocolate-Peanut Butter Protein Shake. Goodson also recommends making a smoothie with protein powder, water and fruit, such as our Almond 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 the added sugar these drinks contain, as that’s a nutrient many Americans eat too much of. 

4. Tart Cherry Juice

Tart cherry juice has grown in popularity over the years, and even many professional athletes swear by it. “Tart cherry juice is like a cheat code to muscle recovery!” says Goodson. She explains that its antioxidant power, from anthocyanins, can help promote recovery, reduce inflammation and relieve muscle soreness. She also reminds us that tart cherry juice contains carbohydrates, which are essential for muscle recovery too. She recommends adding protein powder to a glass of tart cherry juice to make a great post-workout recovery drink. It’s important to note that tart cherry juice does contain the electrolyte potassium, but not sodium. To ensure you’re replenishing all necessary electrolytes, pair your glass of tart cherry juice with a sodium-containing food like soup, salted nuts or whole-grain crackers. Cool down with our Whipped Frozen Cherry Limeade, or try our Tart Cherry Nighttime Mocktail for a flavorful and functional post-workout beverage. 

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 our Classic Chicken Soup, or Slow-Cooker Vegetable Soup, broth offers a delicious and savory way to rehydrate. 

6. Orange Juice

Your morning glass of orange juice may offer hydration benefits, too. Spano says, “One hundred percent orange juice can keep you hydrated for longer compared to water. Both the carbohydrates and potassium in 100% orange juice seem to contribute to its short-term hydration potential.” One cup of OJ also provides an excellent source of immune-supporting vitamin C, which is essential for athletes, especially during periods of high exertion, which can put a strain on immune health. Orange juice can be sipped on by the glass or incorporated into smoothies for a tasty and hydrating post-workout drink. 

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.” 

In addition, don’t forget about your fruits and veggies. Goodson says, “Foods rich in antioxidants, such as fruits and vegetables, help combat oxidative stress that’s induced by intense exercise. Vitamins C and E, as well as compounds like flavonoids and polyphenols found in colorful fruits and vegetables, can reduce inflammation and muscle damage, speeding up recovery.” 

She also recommends to include foods rich in omega-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 help reduce inflammation and 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.