Best pre-workout drinks: Nutrition expert shares 5 options to support your fitness goals

Best pre-workout drinks: Nutrition expert shares 5 options to support your fitness goals ByIshika Narang Published on: Dec 07, 2025 03:00 pm IST Share Via Copy Link A good pre-workout drink can boost energy and support your fitness goals. But choosing the right one isn’t always easy. Here’s what experts recommend. A pre-workout drink isn’t always about burning body fat or increasing mass. It may also be associated with keeping your energy at a higher level to avoid exertion. An ideal drink provides energy, sharpens focus, hydrates you well, and supports muscle performance without causing crashes or digestion issues. While the market is full of flashy pre-workout mixes, the most effective options combine natural electrolytes, clean carbohydrates, and moderate stimulants that your body can use efficiently. What are the best pre-workout drinks? Top options to match your fitness goals(Freepik) Dr Archana Batra, dietitian and certified diabetes educator, tells Health Shots about effective pre-workout drinks, their benefits, and how to choose the ones that work for your fitness goals. WaterHydration is a non-negotiable step in a fitness journey. It forms the foundation of optimal performance, and even slight dehydration can reduce strength, endurance, and focus, leading to fatigue, low energy levels, and fluctuating body temperature.” She states that adding electrolytes like sodium and potassium helps maintain fluid balance, prevents cramps, and supports nerve and muscle function. Black coffeeReadily available and packed with antioxidants, it’s not just a pre-workout drink but an efficient fat burner. To elevate energy without overstimulating, a small dose of caffeine (100–150 mg) is highly effective. Caffeine improves alertness, reaction time, and perceived effort, meaning your workouts feel smoother and firmer. Many people prefer black coffee as their go-to because it is natural, calorie-free, and fast-acting. However, if you’re sensitive to caffeine, green tea, matcha, or a caffeine-free electrolyte mix can work just as well. Green teaNeed a milder form of caffeine, but significantly less than coffee, typically ranging from 20 to 45 mg per 8-ounce cup. This amount is enough to provide a gentle energy boost without the strong effects you may get from coffee, which can contain around 95 mg per cup. The exact caffeine content can vary depending on the tea variety, processing method, and brewing method. Coconut waterFor strength training or longer workouts, adding 15–20 grams of easily digestible carbohydrates helps fuel your muscles. A simple option is coconut water, which can be mixed with a teaspoon of honey or jaggery to provide electrolytes and natural glucose. Athletes who prefer a more structured drink often use dextrose-based mixes for quick energy. Natural pre-workout drinksWant a natural option? Consider mixing 250–300 ml of water with a pinch of pink salt and lemon for hydration and mi Read More