Proper hydration is critical not only for general body functions but also for optimal performance during exercise. While consuming enough water should be your first priority, there are times when our bodies need added sugars and electrolytes to maintain energy levels and hydration status during exercise.
How Dehydration Affects Your Workout
When you exercise, your heart rate starts to increase and causes you to sweat. Sweating is critical as it’s the body’s natural cooling mechanism. While sweat is primarily made up of water, it also contains large amounts of electrolytes as well as sodium, and chloride.
Electrolytes not only play a large role in the muscle contraction process, but they also regulate fluid levels in your body and help maintain hydration. Being dehydrated as little as 2% can impair your performance, which is why it’s important to replenish electrolytes while you exercise.
Water vs. Sports Drinks
Water is the preferred fuel for hydration if you are having a rest day or doing a light workout. If you have a very active day, engage in sports, or exercise for more than 60 minutes, your body will need the electrolytes from a sports drink to replenish the liquid lost through sweat.
Sports drinks are a convenient and efficient way to hydrate and consume key nutrients during intense exercise. A carbohydrate-electrolyte drink increases athletic performance by elevating blood sugar and maintaining high rates of carbohydrate oxidation, ultimately preventing fatigue, and reducing perceived exertion.
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What to Look for in a Sports Drink
Not all sports drinks are the same. Here’s what to look for in an 8-ounce fluid sports drink:
- 8–16 grams of sugars (from glucose and sucrose, in a 3–6% carbohydrate solution)
- 80–160 milligrams of sodium
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