Water vs. Sports Drinks

Staying well hydrated is crucial when working out. But does a sports drink offer more benefits than water? The answer depends on the length, type and intensity of exercise and personal preferences. Exercise raises the body temperature, which causes sweating and loss of water and salts.

For most people who work out at moderate intensity for less than 60 minutes, water is a perfect choice. It’s refreshing, calorie-free, moves quickly from the stomach to the bloodstream and costs less than sports drinks.

When it comes to just replacing fluids, water is wonderful. But sports drinks have more going for them than just marketing hype. The carbohydrates and electrolytes they contain can help endurance athletes who work out for 60 minutes at high intensity or 90 minutes or more at moderate intensity.

Sports drinks offer their greatest benefits during a workout by helping to delay muscle fatigue, but their primary purpose is to keep the body hydrated. During exercise, the body loses more water than many people realize, and most frequently those fluids are not adequately replaced.

For this reason, people should not overlook the benefits of water even if they prefer a sports drink during exercise. Before exercising, be sure to drink enough water to prevent beginning a workout with a fluid deficit. Once sweating begins, an athlete probably will not be able to make up that deficit during his or her workout.

If people wait until they are thirsty to take a drink during exercise, they have waited too long. It doesn’t take long for symptoms of mild dehydration to set in. In hot, humid weather, people can become dehydrated in as little as 15 minutes.

About staying hydrated

Water comprises 60 percent of the body and 80 percent of the muscles. It is the primary component of the blood, helping to transport oxygen and nutrients through the body and waste from the body.

Water also helps to regulate temperature through sweat. For every quart of sweat, the body dissipates roughly 600 calories of heat. A person may sweat between one to two quarts every hour, depending on his or her weight, intensity of exercise and environmental conditions.

People generally feel thirsty after losing just 1 percent of their body weight through sweat. If water loss reaches 2 to 4 percent, performance may be affected as symptoms of dehydration set in.

Do not wait until thirsty before drinking. By then, it is unlikely the body will be able to replace all the lost fluid as exercise continues. This may cause the exercisor to quit. Water is a perfect choice for fluid replacement. It moves quickly from the stomach into the bloodstream, and people can buy it bottled or get it free from a fountain.

Fitness experts recommend drinking water before working out, even if the exercisor plans to consume a sports drink during exercise. Drink one or two cups of water [8 to 16 ounces (240 to 480 milliliters)] two hours prior to the workout, and another one or two cups a half-hour before exercising. For exercise sessions that last longer than 30 minutes, experts agree 3 to 6 ounces fluid should be taken every 15 to 20 minutes. Some experts recommend ranges as high as 6 to 12 ounces every 15 to 20 minutes depending on the activity's intensity.