6 Drinks That Deliver Sustained Energy for All-Day Movement

Hydration can make or break all aspects of performance, regardless of how you define “performance,” or where it’s needed.

After all, even endless hours of Zoom calls still require a high level of attention, focus, and energy.

While water is always a great option to stay hydrated and energized, sometimes you need a bit more oomph—maybe a little jolt of caffeine, possibly some nutritionally dense calories—to keep your muscles and your brain fueled for whatever comes next, be it an all-day webinar or workout session.

Whatever you're choosing to stay hydrated with, just make sure you're first staying hydrated.

"It is important to keep hydrated for health," says Stella Volpe, Ph.D., R.D., a nutrition professor at Virginia Tech. "Even if you are working in front of a computer, you still need to stay hydrated."

Remember, too, when you think abut hydration and energy, “research supports adequate hydration is for both optimal cognitive and physical performance, with just a 2% fluid loss being linked to difficulty concentrating, says sports dietitian Kelly Jones, M.S., R.D., C.S.S.D., of Kelly Jones Nutrition.

Even minor dehydration can affect physical and cognitive performance, as well as your overall health. If you think of your body as a pool of water that your cells swim around in, you want an abundance of fluid for them to operate.

Dehydration reduces the amount of fluid circulating in your bloodstream. This means that your cells have a tougher time doing their jobs and that can affect larger systems within your body. Your heart may have to work harder, which limits your body’s ability to cool itself, which prematurely fatigues your muscles. And then, boom, you have no energy.

These six drinks have helped me fuel my performance, whether that means inside the gym, on the tennis courts, or just endless hours of zoom calls. Hopefully they'll give you a boost too.