Don't drink these 6 beverages before playing badminton!

Hydration is crucial when playing badminton.

But did you know?

Choosing what kind of water to drink matters a lot!!!

Don’t let playing badminton turn into a painful struggle—staying properly hydrated during exercise is absolutely key. Dehydration can rob your muscles of the strength, precision, and balance you need, so choosing the right drink makes all the difference.

Health experts recommend drinking 20 ounces (about 567ml) of water 2 hours before playing badminton, followed by an additional 8 ounces (about 227ml) during your warm-up. After that, continue to replenish fluids every 10–20 minutes as you start sweating more—this adds up to a significant amount of hydration, so it’s best to make sure you’re drinking the right things. Here are 6 beverages you should absolutely avoid before exercising:

Many people enjoy chocolate milk as a recovery drink, but it’s not the best choice to consume before exercising. Drinking milk after a workout offers far greater benefits than doing so before or during exercise, since the protein, carbohydrates, and fats in milk take significantly longer to digest. This becomes especially problematic if you’re engaging in interval training.

Kids might love the convenience of drink pouches, but they’re really not a great choice before exercising. Fruit-flavored drinks are loaded with high-fructose corn syrup (HFCS), a sweetener linked to liver dysfunction, metabolic syndrome, and even obesity. Instead, fresh juices made from citrus fruits, berries, mint, or basil make much better options.

It’s not a good choice either before or during exercise. Alcohol can lead to dehydration, inflammation, and negatively affect balance and decision-making. If you’re looking for a pick-me-up, certain varieties of lightly roasted coffee—particularly those with a hint of caramelization—can help sharpen your mind, boost alertness, and even enhance athletic performance.

Carbonated drinks like soda and sparkling water can cause bloating, abdominal pain, and gas. Instead, a cool cup of green tea is a better choice—it’s packed with natural antioxidants and may even help reduce the risk of certain cancers.

While unsweetened coconut water is a great beverage, keep in mind that coconut milk and coconut water are quite different. Coconut milk is made by blending fresh coconut meat with coconut juice—it’s not the best choice to drink before exercising. It contains more fat and fewer carbohydrates than coconut water, and the fat content could potentially lead to fatigue during your workout.

Sorbitol has a laxative effect when consumed in large amounts, aiding digestion and promoting bowel movements. However, at lower intake levels, it can disrupt gastrointestinal function, leading to symptoms like bloating and gas. Under normal circumstances, there’s no issue—but consuming excessive amounts may actually hinder physical performance. That’s why it’s best to avoid drinks like pear or apple juice, which are high in sorbitol, especially before exercising. Instead, plain water or traditional energy drinks should suffice.