Choose the right fluid-replacement for your activity level.
When exercising or playing a sport, especially on a hot day or for long periods of time, it is important to keep your body well hydrated. The American College of Sports Medicine says that adequate fluid replacement not only helps maintain proper body hydration, but also supports maximum physical performance during strenuous physical activity while preventing dehydration and heat stroke. There are several types of fluid-replacement drinks, and it is important to choose the right one based on your activity level and physical needs.
Why Fluid Replacement is Important
For the athlete or the person who exercises strenuously, keeping the body fluids replenished can help prevent dehydration and maintain performance. According to Linda Boeckner, nutrition specialist at the University of Massachusetts at Amherst, endurance athletes who exercise for more than an hour and a half can lose up to six pounds of body weight in sweat. Mild fluid loss can impair physical performance, while severe fluid loss can lead to heat stroke or even death. Boeckner recommends drinking 2 ½ cups of fluid one to two hours before strenuous activity, and 3 to 6 ounces every 10 to 15 minutes during activity.
Sports Drinks
According to the website for Runner's World magazine, studies show that for strenuous activity that lasts longer than an hour, athletes perform better when replenishing fluids with a sports drink than with plain water. Most sports drinks, such as Gatorade or Powerade, contain a 7 percent concentration of carbohydrates, which provide quick fuel for the body to absorb. They also contain electrolytes such as sodium and potassium, which help prevent muscle cramps and nausea.
Energy Drinks
Energy drinks contain a mix of vitamins, minerals and herbs that make users feel a rush of energy and alertness, which makes these beverages a popular choice for some athletes. Kim Peterson, a spokeswoman for Red Bull, says the drink is uplifting because it contains vitamins and amino acids, such as taurine. The Red Bull website says taurine "acts as a metabolic transmitter and additionally has a detoxifying effect and strengthens cardiac contractility." However, most nutritionists have concerns over the mixing of energy drinks and exercise. "Even though they're labeled 'energy drinks,' they should not be consumed during exercise," says Liz Applegate, a sports nutritionist at the University of California at Davis. "They have caffeine, and they're too concentrated in sugar. That's going to slow the body's ability to absorb water." To avoid any problems, only use energy drinks in the morning, many hours prior to exercise.
Water
Susan Mills-Gray, regional specialist of Nutrition and Health Education at the University of Missouri, says that plain water is the best and most economical source of fluid. For best results, make it cold water, since the body absorbs cold fluids faster than warm ones. Mills-Gray also suggests eating foods with a high water content, such as apples, grapes, watermelon and tomatoes to help further replenish water in the body after exercise.
Tags: energy drinks, activity level, fluid loss, Fluid Replacement, heat stroke, help prevent