Hydration shapes performance more than most people realize. Even mild dehydration can raise your heart rate, slow your reaction time, and make exercise feel harder than it should. On the flip side, when you're hydrated properly, your body manages heat, oxygen, and energy more efficiently, helping you feel stronger and more in control.
The question of what to drink before workout isn't just about quenching thirst. It's about choosing the right fluids at the right time so your muscles, heart, and mind are ready to perform. Let's break down the best options — from water to pre-workout supplements — and how to make them work for your training.
1. Water
Water is the baseline for performance. It regulates temperature, delivers nutrients, and keeps your muscles firing. If your workout is short and moderate, plain water about 30-60 minutes beforehand is usually enough.
The key is making hydration a habit, not just a glass here and there. Consistency is what keeps your body primed.
If you want more than hydration alone, 2before's Blackcurrant Caffeine-Free Pre-Workout mixes easily with water and delivers 120 mg of anthocyanins from New Zealand blackcurrants. These compounds are studied for their role in supporting circulation, oxygen delivery, and recovery. It's hydration with performance support built in.
Unlike many pre-workout formulas, 2before keeps things simple: natural ingredients, no artificial stimulants. It's vegan, non-GMO, third-party tested, and Informed Sport certified, making it arguably the best drink to drink before working out.
2. Electrolyte Drinks
Workouts that stretch beyond an hour or those done in heat demand more than plain water. After all, sweat doesn't just remove fluid. It also takes electrolytes like sodium, potassium, and magnesium with it. These minerals are essential for muscle contractions and nerve signaling, and when they dip too low, cramps or fatigue can cut your workout short.
Electrolyte drinks are designed to help maintain this balance. Store-bought versions come in a wide range of sugar and salt levels, so checking labels matters. For more control, you can dissolve electrolyte tablets in water or make a homemade version with water, a pinch of salt, a splash of citrus, and a serving of our pre-workout blackcurrant powder.
The goal is balance, not overload. Pay attention to how your body feels mid- and post-training, and you'll find the sweet spot for staying fueled and hydrated.
3. Caffeinated Drinks
Caffeine before a workout is one of the most researched performance aids. Consumed before training, it may support alertness, focus, and endurance. In fact, a small cup of coffee or tea about 45-60 minutes before exercise works well for many athletes.
But caffeine tolerance varies. Too much can bring jitters, stomach upset, or an energy crash mid-session. That's why caffeine is best treated as a tool, not a default. Some athletes save it for their longest or toughest workouts, while others avoid it altogether. But if caffeine is your go-to, check out 2before Blackcurrant Caffeinated Pre-Workout. It contains the same anthocyanin benefits with the addition of 120mg caffeine for clean, no crash energy.
4. Protein Shakes
Protein isn't only useful after training. Having a light dose beforehand may help maintain muscle and support steady energy. The trick is moderation. Too much protein immediately before activity can feel heavy and slow digestion.
A shake with whey or a plant-based option, blended with water or milk about an hour before your workout, can strike the right balance. For added support, you can mix in our blackcurrant powder, combining protein's building blocks with anthocyanins' oxygen and recovery benefits. It's a pairing that's a good choice for what to drink during a workout for muscle gain.
5. Chocolate Milk
It may sound like a post-workout treat, but chocolate milk can also serve as a pre-workout drink, especially if your session will be long or demanding. Its natural balance of carbohydrates and protein gives you energy for training while starting the muscle-repair process early.
The sodium and calcium in milk also help replace electrolytes lost through sweat. And the fats present in whole milk may help temper inflammation that follows exercise. For some athletes, a small glass of chocolate milk about an hour before training feels satisfying without being too heavy.
6. Coconut Water
Coconut water gets its “natural sports drink” reputation from its high potassium content and refreshing taste. It's hydrating and light, making it a nice option before a short or moderate workout.
The catch? Potassium isn't the main electrolyte you lose in sweat — sodium is. On its own, coconut water may not be enough for long sessions or hot-weather training, but it can still be part of your plan when paired with salty foods or added electrolytes.
Find Your Hydration Routine
The best drink before a workout depends on your goals, intensity, and timing. A short jog may call for water, while a long summer run might need electrolytes and a pre-workout supplement like 2before for extra support. Strength training could benefit from protein plus blackcurrant powder.
What matters most is consistency. When you give your body the right fluids and nutrients ahead of time, you set yourself up to train harder, recover better, and enjoy the process more.
