5 Postworkout Drinks to Help You Refuel

Hydration is the key to recovering after a tough workout. The right fluids deliver nutrients to fatigued muscles and stimulate blood flow to promote healing. They can also help your body eliminate toxins that increase muscle soreness. 

Research shows that even minor dehydration can affect sports performance by reducing endurance, power, and strength. So it’s best to get a jump on hydration by sipping fluids immediately after your workout. 

But what are the best postworkout drinks? You’ve got plenty of options for beverages that deliver proper hydration and nutrients to help your body recover.

What are the best postworkout drinks? 

Congratulations, you’ve just finished another challenging workout. Now, it’s time to refuel. 

Hydrating is a critical part of that process. It allows you to replace fluids lost through sweat and helps repair your muscles after exercise. But your rehydration needs may depend on your exercise intensity and fitness goals. Here are five effective postworkout drinks to consider.  

1. Have a glass of plain ole water 

Many people can get the hydration they need after a workout by drinking a big glass of water. It’s the obvious choice — because it works. Whether you take it from the tap or prefer it bottled, water provides the hydration you need after mild to moderate exercise. 

Some of the benefits of water are that it:

• Controls your body temperature 

• Lubricates your joints

• Removes toxins –– including those that may build up during exercise –– from your body 

• Balances electrolytes 

If plain water seems too boring, add a squeeze of citrus or some fresh fruit to boost flavor and nutrient content. 

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2. Drink your milk

Remember that old advertising campaign based around the phrase: “Milk. It does a body good”? It turns out that milk does do a body really good, especially after exercise. 

In one study, milk topped the list of the most hydrating drinks. The researchers concluded that this was partly due to the beverage’s higher calorie content. They found that higher-calorie drinks emptied more slowly from the stomach, allowing participants to stay hydrated longer. 

Another study found that drinking cow’s milk after exercise may reduce postworkout soreness, help increase muscle mass, and support weight management. 

Milk is also known to replace essential electrolytes –– like potassium and sodium–– that you lose through sweat. Electrolytes help regulate fluid balance in the cells for optimal hydration. 

Additionally, milk contains a mix of protein and carbohydrates, two macronutrients your body needs to repair muscle damage and replenish energy stores after a workout. 

If you’re drinking plain water after exercise, you’ll need to get those nutrients through food. With milk, you get hydration and crucial macros in one glass. Try plant-based milk –– such as almond, oak, or coconut milk –– if you want to limit or avoid dairy products. 

If you don’t like it plain, you can try chocolate milk. Mix some raw cocoa powder with your milk, and you’ll get a dose of antioxidants and electrolyte minerals. But don’t drink store-bought, flavored milk or chocolate milk mixes. They’re packed with sugar and other ingredients you should avoid in excess. Try a teaspoon of agave or sugar if you need a little sweetness. 

3. Cheers to tart cherry juice 

Tart cherry juice isn’t as easy to come by as milk or water. But it might be worth looking around for. 

Tart cherry juice contains a powerful blend of antioxidants and other ingredients that have anti-inflammatory effects. For example, it’s a rich source of flavonoids and anthocyanins, plant substances that help against muscle damage and reduce inflammation. These ingredients explain why drinking tart cherry juice before and after exercise may reduce muscle pain and speed recovery. 

But be aware that tart cherry juice can be high in sugar. So try not to drink more than 8 oz per day. For a lower-sugar option, tart cherry is also available in supplement form. 

4. Enjoy a nice cup of tea

Green and black teas are chock-full of antioxidant compounds that can replenish your energy and restore your muscles after exercise. Both teas are rich in polyphenols, which work against oxidative stress that contributes to disease, muscle damage, and inflammation. But note that green and black tea contain caffeine, which can have a diuretic effect. So try to limit your daily intake to three 80 oz servings (300 mg caffeine). Caffeine can also interfere with sleep, so avoid drinking it too late in the day.

Be selective with the teas you choose. Many store-bought tea drinks contain just a little tea and a lot of sugar. Try brewing your own tea at home with fresh leaves. If you don’t fancy a hot beverage after your sweaty workout, brew an extra-strong batch and drink it over ice. Add some mint sprigs or fresh fruit for extra flavor and nutrients. 

5. Whip up a smoothie

Smoothies can be the ultimate postworkout refreshment if they’re made with healthy ingredients. 

Skip store-bought smoothies and make your own, adding proven recovery-boosting ingredients, such as:

• Coconut water: a perfect liquid base and a rich source of electrolyte minerals 

• Peanut or almond butter: sources of a healthy dose of protein 

• Milk or yogurt: good sources of protein, carbs, and electrolytes 

• Antioxidant-rich berries: strawberries, blueberries, blackberries, and raspberries

• Pineapple: a source of bromelain, which can reduce muscle damage and inflammation after exercise

• Nutrient-rich greens: spinach, kale, and other leafy powerhouses

You can easily customize smoothies to your needs, whether you’re a runner who needs extra carbs or a powerlifter who needs extra protein.

What about sports drinks? 

You see professional athletes chugging Gatorade during games. So it must be an excellent postworkout drink, right? Not exactly. 

Sports drinks are functional beverages intended to replace carbs and electrolytes –– such as sodium, potassium, and calcium –– that are lost during exercise. But this loss generally occurs with excessive sweating during high-intensity workouts that last 2 or more hours. So most people who do low- to moderate-intensity exercise don’t need sports drinks. 

These water-based beverages contain salt and sugar, which may be useful to runners during marathons but may not be optimal for most of your postworkout recoveries. 

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman, CPT, RYT, has worked as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor for over 20 years. She got her B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Christina Palmer, MD

Christina Palmer, MD, is a board-certified family physician with a focus on chronic care management, women’s health, and mental health. She’s the co-author of “Open Heart: When Open-Heart Surgery Becomes Your Best Option.”.

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