Making your body ready prior to your workout is a must so you can maximize your efforts, performance, endurance, and recovery. There are many commercial pre-workout beverages that you can buy at your local grocery store but they often contain a lot of artificial ingredients, sugars, and even some synthetic ingredients that may actually hurt your performance. Creating a pre-workout beverage in your own home can provide an easy, healthy, and inexpensive option; it allows you to be in full control of your ingredients so you can fuel your body with clean, nutritious ingredients that provide energy without the negative effects.pre workout drink at home

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This guide contains 11 incredibly simple and natural ways to make hydration pre-workout beverages from scratch using easily sourced ingredients you can understand and mix in just a matter of minutes. Whether you simply want a boost before exercise, are planning to train for a marathon, or are recovering from illness, these homemade recipes and simple ideas will help you recharge your workouts the natural way.

Why Make Your Own Pre Workout Drink at Home?

Benefits Over Store Bought Pre-Workouts

1. Savings: Store bought pre-workout supplements can be very expensive. Making homemade pre-workout drinks have inexpensive ingredients that are easily sourced.
2. No Additives: Most of the options will have artificial flavorings, sweeteners, preservatives, or other synthetic chemicals that are not good for your body.
3. Make Nutrition Specific: You make the decision on caffeine consumption, sugar consumption, and types of electrolytes, to suit your own needs and preferences.

Best Ingredients for Homemade Pre Workout Drinks

Natural Ingredients that May Also Add Energy

1. Caffeine: Found naturally in coffee and green tea, caffeine is a powerful stimulant for the nervous system that leads to improved focus and energy.
2. Beetroot: Beetroot is full of nitrates, which can increase blood flow, and increase stamina.
3. Coconut water: Coconut water contains many electrolytes, including potassium and magnesium, so it is great for hydration.
4. Lemon & ginger: Lemon and ginger aid in digestion and overall metabolic boosting.
5. Honey (optional): Honey can be a great option to add more natural carbohydrates for longer-lasting energy.
6. Himalayan salt: Himalayan salt contains trace minerals and electrolytes to aid in dehydration.
7. Chia seeds: Contain fiber, omega-3 fatty acids, and carbohydrates that digest slowly, providing the body with energy steadily pre workout drink at home.

Ingredients to Avoid:

• Artificial sweetner’s
• Too much sugar
• Synthetic caffeine powders

If you’re looking for a simple pre workout drink at home, this lemon-ginger mix is a great starting point

1.Lemon Ginger Electrolyte Drink

Why This Drink?
Lemon Ginger Electrolyte Drink is one of the easiest but most effective homemade pre-workout drinks that supplies hydration to your body, helps increase your metabolism, and gets your muscles ready to exercise naturally. They are all able to bring you hydration, energy, and muscle preparedness to your pre workout all without any artificial flavouring, colourants, or preservatives.pre workout drink at home

Health Benefits of Ingredients

• Lemon: Lemons are packed with vitamin C, which is an important antioxidant that is beneficial for immune support, skin health, and collagen formation and it also reduces oxidative stress related to exercise. Lemon juice also promotes hydration by enhancing water absorption and assists in detoxifying the body by pushing out any toxins. Lemon juice’s natural acidity helps maintain the body’s pH balance which assists in intense workouts.pre workout drink at home
• Ginger: Ginger contributes to digestive health and has anti-inflammatory properties. It aids in your ability to digest and will lessen stomach discomfort while you workout Ginger was also found increase a person’s metabolic rate so that you can burn off calories more efficiently. Ginger can also relieve some soreness from exercising due to its anti-inflammatory properties thereby reducing pain in your muscles, and joints.pre workout drink at home
• Himalayan Salt: Himalayan salt is different from regular old table salt in that it contains over 80 trace minerals. In addition to sodium, other minerals include potassium, magnesium, and calcium. All these minerals are vital for muscle contraction and nerve function.
• Honey (Optional): Honey contains natural carbohydrates that provide natural energy and sustained energy while avoiding a rush and crash like we typically have from artificial sugar. Honey contains a variety of antioxidants that allow you to fortify health.pre workout drink at home

Ingredients

• 2 cups filtered water
• Fresh juice from 1 lemon
• 1 teaspoon of freshly grated ginger
• Pinch of Himalayan salt
• 1 tablespoon of raw honey (optional)

Instructions

1. Heat 1 cup of filtered water to comfortably warm without boiling; you want to avoid cooking out the nutrients in honey and ginger.
2. Combine the grated ginger and warm water letting it steep for 5-10 minutes to extract nutrients.
3. Squeeze 1 lemon and add the juice to the ginger water.
4. Add honey and stir until honey dissolves completely. If you don’t want it sweet, just skip the honey.
5. Add the last cup of filtered water to cool the drink off to a refreshing drink temperature.
6. Finally, stir in a pinch of Himalayan salt and mix well.pre workout drink at home
7. Drink it now, or over ice for a cooling drink.

Here is How this Beverage Benefits your Work Out
pre workout drink at home Drinking this lemon ginger electrolyte beverage 20 to 30 minutes before your workout will provide you with adequate hydration, optimize muscle function, and availability of energy. The electrolytes in Himalayan sea salt, will help sustain your fluid balance, preventing cramps and dehydration. Vitamin C from lemon and the anti-inflammatory properties of ginger enhance exercise performance and recovery while decreasing oxidative, inflammation, and muscle soreness. Honey provides the body with a slow release of carbohydrates which will help supply your muscles consistently through your workout.pre workout drink at home

Expert Tips
If you want more flavor and extra antioxidants, you can add mint leaves or cucumber slices to your beverage.
If you think the ginger is too strong, you can strain the beverage before drinking.
If you’re eating and drinking little sugar, you might want to be mindful of honey quantities.

2.Coffee and Coconut Pre-Workout

Why Use This Drink?
The Coffee and Coconut Pre-Workout drink is a great alternative to commercial pre-workout drinks, which are loaded with synthetic ingredients. This drink combines the natural stimulant effect of caffeine from coffee and hydrating/replenishing electrolytes from coconut water. The combination of these two ingredients gives you benefits of energy, mental clarity, and hydration before your workout.

A Brief Summary of the Health Benefits of Ingredients:

• Coffee: Coffee is a natural source of caffeine, an effective natural stimulant. In addition to caffeine increasing focus and improving mental alertness, caffeine also enhances physical performance by blocking adenosine receptors in the brain that make us feel tired. Coffee also contains antioxidants, which help to lower the oxidative stress created by exercise.
• Coconut Water: Coconut water is an excellent source of electrolytes (natural balance of potassium, magnesium, sodium) that help balance our fluids and prevent dehydration and muscle cramping during intense exercise. If you compare coconut water with traditional sugary sports drinks, you’ll see that coconut water does not have added sugar, calories and artificial ingredients, and is hydrated with electrolytes.
• Honey (Optional): If you chose to add honey, it can provide natural carbohydrate energy, as well as a great source of natural sugar to fuel your muscles-driven energy system to optimize endurance.

Ingredients:

• 1 cup brewed black coffee (cooled)
• 1/2 cup fresh coconut water
• 1 teaspoon raw honey (optional)

How To Put It Together

1. Brew a cup of black coffee. Allow it to cool to room temperature.
2. In a glass, combine the cooled coffee with fresh coconut water.
3. Add honey to taste (and, stir well to dissolve).
4. Serve it over ice for an energizing pre-workout pick-me-up.pre workout drink at home

How This Drink Helps You with Your Workout
Drinking the mixture above about 20 – 30 minutes before you are working out will improve your mental concentration and overall endurance from the effects of caffeine. At the same time, coconut water hydrates your body and replaces critical electrolytes lost through sweating, helping you have better muscle function and preventing cramps. And, the natural carbohydrates from honey provide sustained energy without the crash associated with refined sugars.pre workout drink at home

Professional Tips

• Add a splash of almond milk or coconut milk for a creamier profile.
• Add as much coffee as your caffeine threshold can handle or your desired strength, and use fresh coconut water if you can.
• Also, please do not add sugar or sugared creamers to your drink. Keep it natural and healthy.

3.Beetroot Energy Booster

Reasons to Drink This:
Beetroot Energy Booster is marketed as an energy booster because it is
considered to promote blood circulation and oxygen delivery to muscles,
enhancing muscular endurance while delaying fatigue. The beetroot energy
booster is a natural energy booster that can help you push harder and recover
faster.pre workout drink at home

Health Benefits of Ingredients:

• Beetroot- A natural food high in dietary nitrates, which the body will convert into nitric oxide. Nitric oxide relaxes and widens blood vessels, which enhances circulation and ensures oxygen is delivered to working muscles. In effect, beetroot can improve stamina while decreasing the oxygen cost of exercise.pre workout drink at home
• Lemon- Provides vitamin C and improves the flavor with the citrus acidity.
• Water- Used to stay hydrated and assist with blending the ingredients.

Ingredients:

• 1 small fresh beetroot, peeled and chopped
• Juice of 1/2 lemon
• 1 cup filtered water

Preparation Instructions

• Puree the beetroot with the water until a smooth consistency is achieved.
• Optionally strain through a fine sieve or cheesecloth if you want to remove the pulp.
• Add the lemon juice.
• Drink fresh within 30 minutes to maintain maximum nutrients.

How This Drink Will Help You Workout
Drinking this concoction approximately 30 minutes before you workout will raise the level of nitric oxide in your blood which will support your workout by burning more oxygen, increasing endurance and decreasing muscle fatigue. Beetroot is also a good source of antioxidants that help combat oxidative stress from exercise.pre workout drink at home

Expert Tips

• Make sure to use fresh, raw beetroot to ensure that you are getting the max nitrate.
• Add a small piece of ginger or splash of orange juice if you don’t like the earthy taste of beetroot.
• Try to avoid using canned or cooked beetroot. Nitrates are damaged by cooking and processing.

4.Chia Seed Hydration Beverage

Why Do I Want This Drink?
This drink combines chia seeds and coconut water for hydration and slow-burning energy. Chia seeds absorb water to grow to a gel-like matter that slows digestion after the carbohydrate is ingested. This means chia seeds will provide enough energy and support you longer through your workout.

Health Benefits of Each Ingredient

• Chia Seeds: Chia seeds are rich in fiber, omega-3 fatty acids, and proteins. This can help manage blood sugar levels, and fiber in chia holds on to water in the digestive tract to improve hydration.
• Coconut Water: Replenishes minerals (natural electrolytes) due to its high potassium and magnesium level. Coconut water helps your body rehydrate and replenish nutrients that are lost through sweat.
• Lime: Provides vitamin C, and helps flavor the drink too.pre workout drink at home

Ingredients

• 2 cups of coconut water
• 1 tablespoon of chia seeds
• juice of half a lime

Preparation Instructions

• After adding your chia seeds to the coconut water in a glass or jar,
• stir well and let sit for 10-15 minutes for your chia seeds to absorb some liquid and expand. After soaking the chia,
• add the lime juice and stir again before drinking.
• Drink chilled to refresh.

How Does This Drink Help Me in My Workout?
This drink will hydrate, replenish electrolytes, and the slow digestible carbs keep all the energy coming for a longer period of time. The liquid from the chia makes for a gel-like consistency, so this will sustain your energy while providing fullness but not heaviness.

Expert Tips
Stir the drink occasionally while the chia is soaking. This will keep the chia berried from clumping together.pre workout drink at home

The amount of lime juice is up to you. You can adjust it to taste.

If you want extra electrolytes, add a pinch of Himalayan salt.

Drink 5. Green tea with honey and lemon

Why this drink?
Green tea with honey and lemon will provide a small boost of caffeine and some antioxidants to support your energy and focus through your workout.

Health Benefits of the Ingredients:

• Green tea: the caffeine in green tea paired with L-theanine improves focus and alertness. Served up with the calm energy and no jitters. Green tea is rich in antioxidants called catechins. This means green tea can protect cells from damage.
• Honey: honey provides natural sugars that, like all sugars, will provide you with quick energy. Honey also has antimicrobial actions.
• Lemon: lemon provides vitamin C and improves the flavor.

Ingredients

• 1 cup brewed green tea (cooled)
• Juice of ½ lemon
• 1 teaspoon raw honey.

Preparation Instructions

• Brew green tea and then let it cool down.
• Then mix in the lemon juice and honey and stir until dissolved (or you can drink it directly creating a homemade lemon iced tea).
• Good when served chilled or over ice.

How This Drink Helps You In Your Workout
This drink can help improve mental clarity and provide a small amount of caffeine kick to improve performance. The antioxidants can help mitigate oxidative stress caused by exercise.pre workout drink at home

Expert Tips

• Use high quality loose-leaf green tea to get the best flavor and maximize benefits.
• Add honey to taste, or eliminate if you don’t want it as sweet.pre workout drink at home

6.Natural Fruit Juice Blend (Orange + Pineapple +Mint)

Why Drink?
A tasty combination of natural fruit juices that can provide quick energy, vitamins, and antioxidants to fuel your workout.

Health Benefits of Ingredients

• Orange and Pineapple Juice: both contain vitamin C, simple sugars and enzymes that like to support immunity and energy.
• Mint: adds flavor but will also help with digestion to reduce bloating while exercising.pre workout drink at home

Ingredients

• 1/2 cup fresh orange juice
• 1/2 cup fresh pineapple juice
• A handfull of fresh mint leaves

Instructions

• Blend together the orange juice, pineapple juice and mint leaves.
• Strain if you desire a smoother drink.
• Serve cold.

Why this drink helps your workout
All the sugars will provide energy and hydration because they are fast absorbing, and the vitamins will help in recovery.

Expert Tips

• Fresh fruit juices are way more nutritious than bottled
• juice.
• Use some extra mint or a slice of citrus as garnish for presentation.

7.Homemade Sport Drink with Himalayan Salt

Why this drink?
It will replace lost electrolytes with natural minerals and help with hydration with a hint of sweetness.pre workout drink at home

Health Benefits of Ingredients

• Himalayan Salt: Provides essential trace minerals, including sodium, potassium and magnesium.
• Honey: Natural energy from carbohydrates.
• Lemon: Source of vitamin C, and improves flavor.

Ingredients

• 2 cups water
• Juice of one lemon.
• 1 table spoon raw honey
• Pinch of Himalayan salt.

Directions for Preparation
Combine the water, lemon juice, honey, and Himalayan salt, and mix until thoroughly dissolved.
Serve chilled.

How This Drink Will Support Your Workout
Will help maintain electrolyte balance and hydration, and keep you from cramping and/or getting fatigued.pre workout drink at home

Expert Tips

• Feel free to adjust the salt to taste.
• You can add a splash of any natural fruit juice (orange juice, pomegranate juice, etc.) to the drink if you want to enhance the flavor.

8.Banana and Oat Smoothie

Why Is This Drink a Great Option?
This is a smoothie packed with different types of carbohydrates, potassium, and fiber to give sustained energy all while enhancing cellular function.pre workout drink at home

Health Benefits of Ingredients

• Banana: high in potassium to support muscle function and just the right amount of natural sugars for energy.
• Oats: slow-digesting carbohydrates and fiber.
• Almond Milk: a light, dairy-free liquid base with lots of nutrients.

Ingredients

• 
  1 ripe banana
• 1/4 cup rolled oats
• 1 cup almond milk or water
• 1 teaspoon honey (optional)

Preparation Instructions

1. Blend all ingredients until smooth and creamy.
2. How This Drink Supports Your Workout
3. Provides sustained energy release and assists with muscle cramps from potassium.

Expert Tips

• For a smoother drink, soak the oats in wet ingredients overnight.
• Add cinnamon or nutmeg for a different flavor.

9.Watermelon and Mint Refresher

Why choose this drink?
It is extremely hydrating and provides antioxidants to address exercise-induced stress.pre workout drink at home

Health Benefits of Ingredients

• Watermelon; mostly water, and has lycopene, an antioxidant that may help reduce inflammation.
• Mint; adds freshness, and is great for digestion.
• Lime; contains vitamin C, and adds tartness.

Ingredients

• 2 cups watermelon chunks
• Handful fresh mint leaves
• Juice of 1/2 lime

Preparation Instructions

• Blend watermelon and mint, until smooth.
• Add lime juice and stir.
• Strain, if desired.
• Refrigerate and cool.
• How this drink supports your workout
• Keeps you hydrated, fulfils your antioxidant needs, and refreshes you on a hot day.

Expert Tips

• Adding ice will increase chill.
• Use seedless watermelon, for easier prep.

10.Apple Cider Vinegar Pre Workout

Why use this drink?
May help with digestion and also improve blood sugar levels, which aids in energy metabolism during workouts.pre workout drink at home

Health Benefits of Ingredients

• Apple cider vinegar: Contains acetic acid which has been shown to benefit digestion and help manage blood sugar spikes.
• Honey: Provides a natural source of carbohydrates for energy.
• Water: Provides hydration while diluting the vinegar’s strong acidic properties.

Ingredients

• 1 tablespoon raw apple cider vinegar
• 1 cup water
• 1 teaspoon raw honey (optional)

How to Prepare

• Mix everything well. Consume 20-30 minutes before your workout.
• How this drink helps your workout
  Aids with digestion, prevents crashing, and keeps you hydrated.

Expert tips

• Always try to use organic, unfiltered apple cider vinegar with “the mother” still in it.
• Never consume vinegar without diluting it. It may harm your teeth enamel.

11.Matcha Energy Drink

Why Did We Choose This Beverage?
Provides a long sustained caffeine effect along with high amounts of antioxidants that help with focus and endurance during workouts.pre workout drink at home

Health Benefits of the Ingredients:

• Matcha is very high in caffeine and catechins (which help with alertness and prevents oxidative stress) is made from powdered green tea.
• Honey or Maple Syrup; natural sugar source for energy.
• Water; is hot to dissolve the matcha powder and releases some of the essential flavor of the matcha.

Ingredients:

• 1 teaspoon of matcha powder
• 1 cup (hot) of water
• 1 teaspoon of honey or maple syrup (optional)

Preparation Instructions:

• In a bowl or glass add the matcha powder to the hot water and whisk vigorously until it becomes frothy.pre workout drink at home
• Mix in honey or maple syrup.
• Serve warm or chilled.

How This Drink Will Help with Your Workout:
Long sustained energy and improves mental clarity without jitters or crashing.pre workout drink at home

Expert Tips:

• Consider using a specialty bamboo whisk (chasen) as it excels at mixing matcha powder.
• You can modify sweetness and strength to taste.

When to Consume Your DIY Pre Workout Drinks

Drink your pre-workout beverage 20-30 minutes prior to exercise for optimal uptake and effectiveness. A typical serving size will be between 250-500ml depending on your own preference and the intensity of your workout.pre workout drink at home

Tips to Get the Best Out of your Workouts Using Natural Drinks

• Keep yourself hydrated before, during, and after your workouts and throughout the day.
• If you drink your pre-workout drink with light snacks you won’t feel the discomfort of drinking too many fluids.
• You should not be drinking a heavy drink or overly sweet drink immediately prior to your workout.

Common Mistakes to Avoid

• Drinking too much caffeinated beverage will give you the jitters and impact night sleep.
• Not drinking enough electrolytes will give you cramps and fatigue.
• Drinking your pre workout drink too close to your workout could give you digestive trouble.pre workout drink at home

FAQs About Homemade Pre-Workout Drinks

Are homemade pre workouts safe to drink?pre workout drink at home
Provided they are made with natural ingredients and consumed appropriately, yes.

Can I substitute other fruits such as berries or mango?
Of course! Fresh fruits provide flavoring, vitamins, and sugars.pre workout drink at home

Are homemade pre workout drinks and supplements as effective as pre-packaged supplements?
In my opinion, yes, if you choose your ingredients wisely and and no artificial additives and no artificial chemicals.

Can I store these drinks?
They are best to be consumed fresh or under refrigeration within 24 hours.

Closing Statements
pre workout drink at home Making your own pre-workout drinks at home is an easy and inexpensive way to naturally fuel your fitness. While these drink recipes will provide energy, hydration, and the nutrients you need to get the best out of your workouts, there is no limit to the flavor and the ingredients you can experiment with!pre workout drink at home

pre workout drink at home