A blog by runners. For runners.

Recipe: pre-workout hydration powerhouse


I start a lot of days feeling hungover and I hardly ever drink alcohol. And what’s the biggest ill behind a hangover? Bingo! Dehydration. Running in the summer heat means — even when we do our best to hydrate and replenish — a huge suck on our water stores. So, I decided to concoct a powerhouse of a quenching drink for pre-workout and, really, all day long sipping.

It contains three key ingredients. Four if you count H2O. But the others are Chia seeds, coconut water, and green tea. A splash of lemon or lime for some fruity flavor and honey for sweetening if you wish.

Why these ingredients?

  • Chia seedsfueled the Aztec warriors as they went to battle.” They are an excellent “prehydration” tool as they “prolong hydration and retain electrolytes in body fluid” — all while providing omega 3s and soluble fiber. (We also have a Chia seed energy gel recipe here.)
  • Coconut water is a natural source of electrolytes and preferable to most standard energy drinks since it’s also low on the glycemic index.
  • Green tea is lower in caffeine than coffee/energy drinks, but a great options for those sensitive, but wanting to reap the same benefits. Rich in antioxidants, green tea is also anti-inflammatory and thought to “boost the body’s ability to use fat as an energy source.”


  • 1 tablespoon Chia seeds
  • 1 cup chilled green tea*
  • 2 cups water
  • 1 cup coconut water
  • Squeeze lemon or lime
  • Drip of honey (optional)

* I like to make a batch of green tea at the beginning of the week and keep it in a big carafe in the refrigerator.


  1. Pour Chia seeds into a large glass and then add each ingredient one by one.
  2. Stir well and continuously for a minute or so and let sit for 10 minutes, until the Chia seeds get gelatinous (that’s when they’re the most hydrating).
  3. Drink up. This makes 4 plus cups of this drink, so save some for after the run as well.

Yes, the texture might surprise and even, well, frighten you, but you’ll get used to it. Plus, when you notice that you’re perhaps a little less parched the morning after a tough, sweaty workout, it’ll make this drink much easier to swallow.

Written by  Ashley Marcin.