What to drink before, during and after a workout – a guide for active people

Proper hydration is one of the most important things athletes should focus on – not just professionals, but also those who train recreationally. If you want your chosen activity to bring the expected results and remain safe, you need to replenish fluids regularly. What products can help you do that? You’ll find the answer in the article below.

Rehydrating on training days – key rules

Let’s start with a common mistake – especially among beginners who are just starting their fitness journey. It’s drinking water (or other drinks) only during a workout. Naturally, that’s when the body loses the most fluids, but that doesn’t mean you should reach for a drink only then.

Your body should stay well hydrated at all times. And it’s not just about quenching your thirst or avoiding dehydration – it’s also about supporting muscle recovery and bodily processes. So, what should you drink to meet all these needs? Water is always a good choice, as well as drinks made with OSHEE DROP IN hydroconcentrates. Below, we share examples and explain how to use the best products.

What to drink before a workout? Hydration and energy

If your workout is still ahead of you, you need to focus on functional hydration and a dose of energy to help you train longer and more effectively.

Water with lemon is a natural choice – lemon contains vitamin C and essential minerals like potassium, sodium, iron and magnesium. You’ll also find some of these in electrolyte drinks. They support energy metabolism, which is crucial during physical activity.

Thanks to OSHEE DROP IN, you can easily prepare your own electrolyte drink. This range of hydroconcentrates lets you create effective pre-workout hydration. Just mix with still or sparkling water – and you’re ready to go.

While it might seem that a big dose of sugar is helpful right before a workout, it’s best avoided. Why? Because a quick energy spike is often followed by a crash – and that won’t do you any favours while exercising. That’s why our electrolyte hydroconcentrates are sugar-free.

What else should you avoid before training? Definitely alcohol and heavy meals, which are a recipe for sluggishness and digestive issues during intense effort.

Hydration during exercise – what should you drink?

Physical activity leads to significant fluid loss, and along with it, the loss of key minerals. That’s why you need to approach hydration during a workout with care.

Water is helpful here – sip it slowly, in small amounts, and regularly, ideally every 15–20 minutes. It’s also worth topping up your electrolytes, especially magnesium and potassium, which makes OSHEE electrolyte drinks – either bottled or in hydroconcentrate form – a natural choice.

They’re also effective because they contain vitamins such as:

• Biotin, which contributes to normal energy metabolism,
• Niacin, which helps reduce tiredness and fatigue,
• Vitamin B6, which supports the body during exertion.

This combination is ideal during activities like running, cycling, swimming or strength training. Keep a bottle or sports drink close by to maintain steady hydration.

Post-workout hydration – crucial for recovery

Another common mistake – especially among less experienced people – is neglecting hydration after a workout. Even if you drank water regularly during your session, it’s likely you’ll still finish with a fluid deficit. Replenishing it is essential for muscle recovery and overall regeneration.

So when you return from the gym, a run or a bike ride, go for the following:

• Water – preferably still,
• Protein shake – supports muscle recovery and growth,
• Electrolyte or vitamin drink – be sure to choose one with a clean formula, free from artificial flavours, colourings, and glucose-fructose syrup.

We recommend OSHEE DROP IN vitamin hydroconcentrates, which are an excellent post-workout choice.

Whether you run, cycle, swim or do strength training, proper hydration should be your priority. It will give you energy, support recovery, reduce soreness, and help prevent vitamin and mineral deficiencies.