The question "what to drink during sports?" inevitably arises as soon as you train regularly and start to wonder about the right habits to adopt. And that's a good thing! Because when you exercise, your body turns into a real machine: it consumes energy, heats up... and sweats. Logically, you lose water, but also essential minerals. So, what to drink during sports to stay performant without faltering along the way? Let's take stock in this new article!
When we say "drinking during sports" we mean "effort drink"!
During exertion, your body does not do things halfway. As soon as the intensity rises, you sweat to regulate your temperature. And with this sweat, you lose much more than water: sodium, potassium, magnesium... so many electrolytes essential for proper muscle and nerve function. At the same time, your glycogen stores, that famous fuel stored in your muscles and liver, gradually decrease. If you do not compensate, the machine jams: drop in energy, fatigue, loss of clarity... and sometimes even the appearance of cramps during exertion.
Also, beyond the use of the essential water bottle, hydration in sports also involves the effort drink, also known as the energy drink, designed to help you maintain your hydration, energy, and mineral balance.
What is meant by “effort drink”?
Specifically, the effort drink meets the specific needs of the body in activity. Where water alone shows its limits over time, it provides a more complete balance.
Its formula includes water to compensate for fluid losses, carbohydrates to continuously fuel your muscles, BCAAs, but also electrolytes to prevent imbalances related to sweating. The idea is not to overload your body, but to provide just what it needs, at the right time, to remain efficient without digestive discomfort.
Interested? This way for the benefits and composition of our delicious energy drinks. !
Baouw, by your side to make you want to drink during sports!
As experts in sports nutrition, at Baouw, we know that the effort drink must go beyond just a technical formula: it must bring you pleasure and comfort on the field. Because yes, let's not kid ourselves: if you don't like what you drink, you drink less... and if you drink less, you put yourself in difficulty.
And that’s exactly where Baouw makes a difference! With recipes synonymous with high nutritional quality, without unnecessary ingredients, and flavors crafted in the Baouw Pro Kitchen, every sip is enjoyable to help you hydrate without even thinking about it. To appeal to all types of athletes, we have developed a range of isotonic drinks, featuring the best duos: lemon-elderflower, mint-lemon balm, watermelon-pomegranate, peach-rosemary… When we say there’s something for everyone!
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The balance between carbohydrates and electrolytes is finely tuned to support your workout without disrupting your digestion. The result: lightness, focus, and consistency in your effort. And on the field, that’s what we want!
What to drink during sports, okay, but at what exact moment?
Drinking during sports is therefore not a reaction, but a strategy! Waiting until you’re thirsty is already being late, so you need to anticipate. First of all, arriving at training or the start of a race with a good level of hydration already changes the game (doesn’t that remind you of the concept of marginal gains, by any chance?).
During the effort, everything depends on consistency. A few sips every 10 to 15 minutes are enough to maintain a good balance, as long as you are consistent. Indeed, rather than drinking a lot at once, it’s better to space it out. Your body absorbs better, your stomach thanks you, and your energy remains stable. Let’s say it’s a bit like when you light a fire: small, regular branches are much more effective than a big log thrown in at once!
The summary table:
Sporting situation | Recommended drink | Why? | Frequency of intake |
Effort < 1h (low intensity) | Water | Sufficient to compensate for fluid losses | A few sips every 15-20 min |
Effort 1h to 1h30 | Water + electrolytes | Beginning of glycogen loss + electrolytes | Every 10-15 min |
Effort > 1h30 | Endurance drink | Carbohydrate intake + hydration maintenance + electrolytes | 2-3 sips every 10 min |
Long effort (> 2h / endurance) | Effort drink + solid food (bars, purees) | Prevents energy drop and stabilizes effort | Regular intervals |
High heat / heavy sweating | Effort drink rich in electrolytes | Compensation for sodium and mineral losses | Very regular (every 10 min) |
After the effort | Recovery drink | Glycogen recharge + muscle repair | Within 30 min post-effort |
How to integrate an effort drink into your nutrition?
If water may suffice on a short outing, the drink designed for sports offers you substantial support as the duration of exercise increases or the intensity rises, simply because it allows you to smooth your energy intake. And because we don't live on sports and effort drinks alone, the ideal is to combine the contents of your flask with complementary inputs, such as energy purees or bars, to maintain a constant energy level. The goal: to find the right balance to move smoothly, without risking a sudden fatigue hit.
All in on the drink, but also on antioxidants and minerals!
Want to enhance the effect of what you drink during your workout? Keep reading, we’re giving you the tip of the day! Let’s remember that while you progress, your body is working hard behind the scenes. Physical effort leads to oxidative stress, which means an increased production of free radicals that can tire your body. This is where antioxidants come into play. Present in certain natural ingredients, they help limit this oxidative stress and preserve your cells. So it’s no coincidence that our effort drinks, also known as our energy drinks, contain the right dose... On a daily basis, you can go for a handful of blueberries (in season, of course!), leafy green vegetables, and citrus fruits!
Feel free to refresh your memory on the benefits of antioxidants for athletes and their sources!
Finally, should you drink the same thing during and after exercise?
Very good question, to which the answer is no. During exercise, you primarily seek to maintain your hydration and energy. But once the activity is over, your body switches to recovery mode.
It needs to replenish its glycogen stores, but also repair the muscle fibers that were used. For this, the needs are no longer the same, and it’s the recovery drink that meets them. Richer, particularly in proteins, it supports muscle reconstruction while remaining easy to digest. The protein drinks Baouw have therefore been designed with this logic: to extend the benefits of your effort by promoting your recovery… while maintaining the impeccable composition that sets us apart.
You now know that drinking during sports (but also after), and how often to optimize your performance, continue to improve, and gradually smash your stats. Just one thing left to do, go play outside!
Our special FAQ "what to drink during sports?"
Is a sports drink complementary to other hydration products?
Absolutely! Your sports drink can fit into a comprehensive hydration strategy. Depending on your level of sweating, the duration of the effort, or the heat, you can adjust by adding water or modifying your electrolyte intake. Every body is unique: do your tests during training and listen to your body to find what works for you!
Can I also add electrolyte tablets to my bottle?
It's possible, especially in demanding conditions like high heat or prolonged effort. But you need to stay vigilant: if your drink already contains electrolytes, the idea is to adjust without excess, to maintain a good balance and avoid any overload.
Is the Baouw sports drink isotonic?
Exactly! By following the dosage “1 scoop of 45g for 500 mL of water”, you get an energy drink THAT is isotonic, and thus a rapid absorption of water and nutrients.