What to drink before a winter morning workout: water, coconut water, banana-milk and beetroot juice explained

On winter mornings, sleep feels heavier and leaving the warmth of a blanket is difficult. Staying focused on exercise is hard for many people at this time of year. Even so, maintaining adequate energy and fluid balance in the body before exercising is essential.

Drinks made at home from fruit, milk, coconut water or oats can be a simple alternative to caffeinated pre-workout supplements. Such drinks can help supply fluids and necessary nutrients.

A drink should be chosen considering the duration and intensity of the exercise, one's physical condition, and when the last meal was eaten. For moderate exercise lasting less than an hour, plain water may be enough. After a long gap without food, carbohydrates can come from a banana or a small amount of smoothie. For long, strenuous exercise, the need for fluids, carbohydrates and electrolytes must be considered separately.

Taking a special pre-workout drink every day is not mandatory. Adequate sleep, balanced food and maintaining the body's water balance matter more. Even though thirst is felt less in winter, water must be drunk regularly.

Drinks made from natural ingredients can help meet nutrient and fluid needs, but being natural does not make every drink suitable for everyone. People with diabetes, kidney problems or other physical complications need to be careful in choosing a drink. Warming up before exercise and dressing for the weather are also important.

Water helps maintain hydration. On a winter morning, half a lemon's juice can be mixed into a glass of lukewarm water and drunk 15 to 30 minutes before exercise begins. For those uncomfortable drinking cold water, this is a good option. However, lemon water does not directly provide energy and is not a special fat-burning drink.

Coconut water is a natural source of fluids and electrolytes, particularly potassium. A small glass without sugar can be drunk 30 to 60 minutes before exercise. But coconut water is comparatively low in sodium, so it may not always be enough to replace electrolytes lost in sweat during long, strenuous exercise. People with kidney problems, or those advised by a doctor to limit potassium, should be careful.

Banana is a good source of carbohydrates. Blending one ripe banana with 200 to 250 millilitres of milk gives protein and extra carbohydrates as well. The smoothie can be drunk 60 to 90 minutes before exercise. If time is short, a small amount of smoothie or a single banana can be taken instead. Those who cannot tolerate lactose can use lactose-free milk. Extra sugar or syrup is best avoided.

The dietary nitrate in beetroot plays a role in producing nitric oxide in the body, which can affect blood-vessel function and blood flow. Some studies have found beetroot juice helpful for exercise performance in specific situations. Studies generally mention taking beetroot juice two to three hours before exercise, though effectiveness depends on timing and nitrate content. People with kidney stones should consult a doctor before drinking beetroot juice regularly.

An oats-and-milk smoothie can keep the stomach feeling full for somewhat longer in the morning. Blend 20 to 30 grams of oats with 200 to 250 millilitres of milk, adding half a banana if desired, and drink it 60 to 120 minutes before exercise. Because oats contain fibre and take time to digest, drinking a large amount of this smoothie right before running or strenuous exercise is not advisable.

For something warm, a small cup of hot milk can be taken with half or one small banana, with no need to add extra sugar or honey. If the stomach feels heavy, wait 45 to 90 minutes before starting exercise. If milk causes stomach discomfort during exercise, choose an alternative food.

After a long gap without food, carbohydrates from orange juice can help. Mix half a glass of pure orange juice with an equal amount of water and drink it 30 to 60 minutes before exercise. It contains vitamin C. However, juice can have less fibre and a higher sugar concentration than a whole orange, so people with diabetes need to be careful about the amount.