Water or Sports Drinks?

When we are exercising or doing physical activity there is much debate and confusion over how much hydration we need.

The sports drink industry has gradually convinced us over the recent years that we need to replace all of the fluids, carbohydrates and salts that we are depleting with exercise. Much of the research that these claims are built off was done on people that were depleted of these things prior to starting their exercise and then exercised at maximum levels. Most of us don’t deplete our stores of fluids, carbohydrates and salts before exercise. We drink fluids through out the day, we eat foods that keep us loaded with a reserve of carbohydrates and the American diet usually is never lacking for salts. On top of that, when we are at the gym or home doing some exercise or activity we are not at top high level athlete intensity and trying to run the Boston Marathon or racing the Tour de France.

So what and how much do I need to drink when exercising? If you are an average person working out at the gym for an hour or less, there is no need to drink anything other than water. And that is only if you feel thirsty. If you like the sports drinks because they taste better, then choose one with a small amount of carbohydrates (3% or less). Drinking those extra calories can lead to weight gain if not controlled properly. All the other high tech additives that claim to perk you up, metabolize your energy, improve your focus and enhance your immune system that are added will do none of what they claim, so don’t waist your money based on the claims.

If you are a high intensity exerciser and your event lasts longer then an hour or two then consuming some carbohydrates (no more then 6%) and electrolytes may be needed. It is important to drink to thirst and not force yourself to drink if you are not thirsty as drinking to much can lead to low sodium balance called hyponatremia. No more then 8 ounces every 20 minutes is the current recommendation again that is only if you are thirsty.