 3. Sugar free or low sugar electrolyte drinks. If you've had an intense workout but don't want your blood sugar to spike, then this option is for you. This will help you stay balanced and hydrated. 4. Sparkling water. Flavored sparkling waters are a great option that won't cause a blood sugar rise if you're craving some fruity flavor and fizz. It is a refreshing way to stay hydrated. And lastly, unsweetened herbal tea. Herbal teas have greater taste without the need for additional sugars or sweets and they are less likely to be caffeinated so they will hydrate you.