For most workouts under an hour, plain water is the best choice; for longer or intense sessions, a carbohydrate-electrolyte sports drink supports energy and hydration.
Few questions trip up gym-goers and runners more than what to drink during workout for energy — and the answer genuinely changes based on how long and how hard you’re working. Drink water when you don’t need it and you’re fine; skip electrolytes when you do need them and your performance fades mid-session. This guide breaks down exactly when water wins, when a sports drink earns its place, and how much to sip along the way.
Water vs. Sports Drink: Which One Do You Actually Need?
For exercise lasting less than one hour, there is little evidence that a carbohydrate-electrolyte drink outperforms plain water. Stick with water for short, low-intensity workouts — it replaces what you lose and keeps things simple.
Johns Hopkins recommends a sports drink when activity lasts more than 45 minutes for adults or more than an hour for kids. The shift happens because longer sessions burn through stored carbohydrates and deplete sodium through sweat, both of which water alone cannot replenish.
When Should You Switch to a Sports Drink for Energy?
Reach for a sports drink when your session runs longer than an hour at moderate-to-high intensity, or when you’re sweating heavily. That’s the point where carbohydrate and electrolyte replacement genuinely supports performance.
For intense exercise beyond one hour, aim for 30–60 grams of carbohydrates per hour. Drinks containing 4%–8% carbohydrate deliver that range effectively. Ultra-endurance efforts lasting over 2.5–3 hours may need up to 90 grams per hour.
- Endurance exercise (1–2.5 hours): 30–60 g carbs per hour
- Ultra-endurance (>2.5–3 hours): up to 90 g per hour
- Sodium: 0.5–0.7 g per liter of fluid during sessions over an hour
How Much Should You Drink Before, During, and After?
Timing matters as much as the drink itself. The National Athletic Trainers’ Association outlines a clear pre-exercise and during-exercise hydration plan.
About two hours before exercise, drink roughly 500 mL (about 17 oz) of fluid. In the two hours leading up to exercise, consume 16–24 fl oz, then 7–10 fl oz in the final 10–20 minutes before starting.
During exercise, sip 6–12 fl oz every 10–20 minutes. If your session stretches past 90 minutes, switch to a sports drink at 8–10 fl oz every 15–30 minutes, keeping carbohydrate concentration at or below 8%. The best drink options for your workout can help you choose a product that hits these targets.
| Timing | Fluid Amount | Drink Type |
|---|---|---|
| 2 hours before | ~17 oz (500 mL) | Water |
| 2 hours prior window | 16–24 fl oz total | Water |
| 10–20 min before | 7–10 fl oz | Water |
| During exercise | 6–12 fl oz every 10–20 min | Water |
| Past 90 minutes | 8–10 fl oz every 15–30 min | Sports drink (≤8% carbs) |
Common Hydration Mistakes and Safety Caveats
The biggest mistakes come from treating hydration as one-size-fits-all. Using a sports drink for a 20-minute walk wastes calories; relying on plain water for a two-hour run leaves you under-fueled.
Overdrinking without sodium is the more serious concern. Consuming too much fluid during prolonged exercise can contribute to hyponatremia — dangerously low blood sodium. Sports drinks with sodium help prevent this in people who drink excessively. The Johns Hopkins sports hydration guidance emphasizes matching fluid intake to sweat loss rather than drinking beyond thirst.
Individual needs vary with sweat rate, climate, and intensity. Monitor your weight before and after workouts to gauge how much you’re losing, and hydrate accordingly. If you finish a session feeling heavy or bloated from fluid, you’re likely drinking too much without enough electrolytes.
References & Sources
- Johns Hopkins Medicine. “Sports and Hydration for Athletes.” Explains when water suffices and when sports drinks are recommended.
- National Athletic Trainers’ Association. “Hydration Guidelines.” Details fluid intake amounts before and during exercise.
- National Athletic Trainers’ Association. “Fluid Replacement for Athletes.” Covers carbohydrate and sodium recommendations during prolonged exercise.