Hydration: When to Choose Water and When to Choose Sports Drinks

Good morning. Today, let's talk about hydration. It's summertime, and staying properly hydrated is essential. In this article, we'll discuss when to choose water and when to opt for sports drinks.

When it comes to exercise, there are two factors to consider: the duration of your workout and how much you sweat. If you're exercising for less than 60 minutes and not sweating heavily, plain water is sufficient. However, if your workout exceeds 60 minutes and you're sweating profusely, you need to replenish both fluids and electrolytes.

Commercial sports drinks like Gatorade and Powerade are popular options for replenishing electrolytes. They contain the necessary salts to replace what you lose through sweat. Alternatively, you can make your own sports drink by adding a quarter teaspoon of salt to one liter of water. Another option is coconut water, which naturally contains some electrolytes, although the amount can vary.

For intense cardio workouts or sports training where performance is crucial, it's also important to include a source of sugar. This helps maintain your energy levels. Most commercial sports drinks already contain sugar, but you can also make your own by mixing 500 milliliters of fruit juice, 500 milliliters of water, and a quarter teaspoon of salt.

If you're only looking to replenish electrolytes without the added sugar, there are tablets available that dissolve in water. These tablets provide a little flavor and electrolytes without the extra calories.

In summary, choose plain water if your workout is under 60 minutes and you're not sweating heavily. Opt for sports drinks, homemade or commercial, if your workout exceeds 60 minutes and you're sweating profusely. Remember to also include a source of sugar for high-intensity workouts where performance is important. Stay hydrated and have a great week.