The Best Drinks To Have After A Workout (That Aren't Water)

"Milk does a body good" — perhaps you've heard that slogan of the 1980s. The "milk mustache" came about in the mid-'90s following a successful "Got Milk?" campaign in an effort to boost its sales when sodas and bottled teas dominated the market. 

While "Got Milk?" wasn't focused on its nutritional value — but rather its appeal as a complement to other foods (e.g., "What is cereal without the milk?") — it remains clear that milk is a beverage that can support your health. It's got a balance of protein, carbs, and fats, as well as essential micronutrients calcium and vitamin D — most notable for bone health. It's also a filling, accessible, and convenient source of nutrition. 

And, when it comes to post-workout repletion, low-fat milk may actually be more effective than commercial sports drinks, according to a 2008 review in the Journal of the International Society of Sports Nutrition. In fact, milk consumption may improve a favorable protein balance, according to the researchers. This is important because, while exercise does increase protein synthesis, its effects on protein degradation are greater. A benefit of milk is its casein-to-whey ratio of 3:1, which allows for better absorption of these proteins and sustained elevation of serum protein levels. And whey, which has a higher proportion of branched-chain amino acids, aiding in muscle retention. What's more, milk naturally contains high concentrations of electrolytes — namely sodium and potassium — which are depleted through fluid losses from sweating.

If you love the sweet and nutty taste of coconut, coconut water can certainly be an option to rehydrate after a sweaty workout. And, with its natural electrolytes and digestive-friendly composition (no gut-wrenching sweeteners or additives), it may even be a better alternative to sports drinks.

Chloride, sodium, and potassium are three essential electrolytes necessary for signaling the body's senses — vision, hearing, touch, taste, and smell. Potassium is especially important for athletes as it maintains the body's pH, transports nutrients to the cells, maintains healthy blood pressure, and preserves bone health. Coconut water is not only rich in potassium, but it also contains sodium and magnesium, which are vital for replacing nutrients lost via sweat and heavy exercise, according to Cleveland Clinic. 

And it may be just as effective in rehydrating post-exercise, according to a clinical trial in the Journal of Physiological Anthropology and Applied Human Science. The researchers concluded its usage causes less nausea and stomach upset, and that it could be tolerated in larger amounts than both plain water and electrolyte-rich sports beverages.

Furthermore, unsweetened coconut water is low in calories, has no added sugars, and has a high water content. Compared to some commercial sports drinks, which are often high in added sugars, it can be a better option. And, for athletes who train hard (over an hour), coconut water enriched with sodium can be beneficial, says registered dietitian nutritionist Maxine Smith for Cleveland Clinic. However, she does caution that the electrolytes in coconut water can vary so sports drinks may be more reliable.

Let's hear it for cranberries! These bright red gems are rich in proanthocyanidins, plant compounds associated with the prevention of UTIs. 

But did you know their phytonutrient capacity can also help reduce cholesterol and keep your blood pressure in check? There's a promising link between cranberry consumption and heart health, according to a 2016 report in Advances in Nutrition. 

What's more, cranberry juice may be effective for post-workout recovery, according to registered dietitian Dr. Jenna A. Bell for Outside. So, if you've got sore legs after an intense workout, reach for unsweetened cranberry juice. It can ease that exercise-induced inflammation — the reason your muscles are tight and achy. In fact, cranberry juice provides a wealth of polyphenols, which aid in recovery. These antioxidant compounds may also reduce any stress-induced effects associated with exercise, like free-radical damage, according to Oxygen magazine (via Outside). Plus, they may also boost immunity to keep you going strong even during training intervals.

Strenuous exercise may result in bloating, nausea, cramps, and diarrhea, according to a 2022 review in the International Journal of Environmental Research and Public Health. The stress-induced microbial imbalance may also impact the immune system. Hence, probiotic support may be helpful in restoring a healthier gut balance after hard-core exercise.

Enter Kombucha: It is a fermented drink made from tea, sugar, yeast, and healthy bacteria. It boasts antioxidants that support immunity, reduce inflammation and help repair cellular damage. And let's not forget its high water content — important for hydration. And, because commercially sold Kombucha may not have more than 0.5% alcohol, it really isn't enough to elicit the dehydrating effects of an alcoholic beverage.

A word to the wise: It is best to drink kombucha after a workout because its carbonation may cause gas and stomach upset while exercising, according to health coach Sara Walls in an interview for Well + Good. 

The benefits of drinking kombucha post-exercise are that it provides the benefits of tea as both a hydrating and antioxidant-rich drink, and the fermentation results in probiotic and prebiotic (gut-healthy) benefits.

Exhaustive exercise, especially in hot weather, causes both sodium and water losses that can lead to dehydration and electrolyte imbalances, according to a 2011 article in the Journal of Sports Science. Athletes can lose up to 10 liters of water and 7,000 milligrams of sodium as a result of vigorous, heat-induced training sessions, the researchers say. 

For normal body water restoration, both sodium and water need to be replenished. For more rapid recovery, the authors suggest a high water intake with the inclusion of electrolytes. Electrolyte drinks can therefore be beneficial for athletes after a workout. Specific benefits of electrolyte sports drinks include the repletion of carbs and electrolytes, such as sodium and potassium, to recover from fluid losses. Some also contain certain amino acids that may aid in muscle recovery (via Unity Point).

And, while sports drinks are widely available, it is best to consume such electrolyte beverages only after high-intensity endurance activity that extends beyond an hour, according to Dr. Andrew Nish (via Unity Point). That's because the high sugar content found in many of these drinks can add to excessive caloric intake for the general public (those who partake in more recreational exercise). Most kids and adults don't burn that much fuel nor experience such extreme fluid/electrolyte losses. A habit of drinking electrolyte beverages in place of water can lead to weight gain and risk of obesity.

You already know orange juice is a rich source of vitamin C, an essential nutrient that can aid in immunity and antioxidant protection. But did you know that orange juice may be just as beneficial as electrolyte drinks for post-intense-workout repletion?

With its high water content, natural electrolytes, and twice the carbs of electrolyte drinks, orange juice may serve as an alternative post-exercise rehydration option, according to a 2019 study in the Journal of Nutrition and Health Sciences. The higher carb content may aid by fueling more muscle glycogen for improved recovery, the researchers say. And, it is a hydrating and palatable option — as confirmed by the study's participants who consumed 100% pure orange juice versus plain water or commercial electrolyte beverage. Furthermore, the study resulted in no significant gastrointestinal issues when consumed after moderate-intense 80-minute cycling. Hence, orange juice may be considered suitable and effective for quenching thirst and repleting both carbs and electrolytes following prolonged, moderate-intense exercise.

Yep, you read this correctly. Beer may be an effective post-workout beverage, according to a 2021 systemic review in the International Journal of Sport Nutrition and Exercise Metabolism. But, the caveat is that it must be lower in alcohol — less than or equal to 4% ABV (alcohol by volume) and essentially a light beer. It should also be enhanced with sodium (which can negatively affect its taste), and consumed in moderation. Too much alcohol will have detrimental effects, including impairment of balance and focus as well as dehydration.

As a fermented beverage consisting of water, hops, and malted cereals, beer may be helpful in providing some antioxidant value, the researchers say. In fact, they note that, according to one study, its polyphenol content may have some benefit on athletic performance — though beer varies widely in composition and the research is mixed. In other studies, adding a little sodium to light beer showed a positive impact on fluid balance (rehydration).

But don't reach for that bottle of beer just yet. Keep in mind: The average beer is 5% ABV and the amount that may constitute "moderation" will differ depending on the individual. According to the Mayo Clinic, moderate consumption of beer is one 12-ounce beverage for women and up to two per day for men. And, alcohol's effect on an individual can vary, depending on weight, body composition, and tolerance. Furthermore, alcohol intake is often influenced by both social and emotional factors and may be harder to regulate than you may think.