With increasing awareness around fitness, more people are hitting the gym or indulging in regular exercise routines. After a workout, it’s natural to feel tired, drenched in sweat, and desperately thirsty. But is it safe to gulp down water right away? Or should you wait?

We spoke with Dr. Sameer Jain, Sports Physician at Safdarjung Hospital’s Sports Injury Center, to find out the right way to hydrate after a workout.

During intense exercise, the body loses a lot of water and essential minerals through sweat. Water is essential for:

• Regulating body temperature




• Lubricating joints and muscles




• Supporting nutrient circulation

Not drinking water after a workout can lead to:

• Fatigue




• Headache




• Muscle cramps




• Weakness

But drinking water the wrong way can also backfire.

Yes, you can drink water after working out — but with caution.

• The body temperature is very high post-exercise.




• Drinking cold water immediately can cause stomach cramps or muscle stiffness.




• Wait for 5 to 10 minutes after the workout, then drink room temperature or lukewarm water.

• Sip slowly — don’t gulp large amounts at once.




• Drink 200–400 ml of water after a light workout.




• For intense workouts, drink 100–200 ml every 15–20 minutes.




• Sit down and drink water calmly, don’t drink while standing.




• Avoid icy or very hot water.

• Room temperature water




• Lukewarm water with a pinch of salt




• Coconut water




• ORS or electrolyte-rich drinks (especially after heavy sweating)

• ❌ Iced or chilled water – may cause cramping or digestive issues




• ❌ Drinking too much at once – could upset your stomach




• ❌ Very hot water – may strip the body of essential minerals

• Replenishes lost fluids and minerals




• Prevents dehydration-related fatigue and headaches




• Helps maintain electrolyte balance




• Supports muscle recovery




• Keeps body temperature in control