Should I Drink a Sports Drink or Water When Working Out?

Both sports drinks and water quench your thirst and hydrate your body.  Is one better than the other?  Well, this depends on several factors such as the duration of physical activity, the environment (e.g. dry and hot vs. humid and hot), your sweat rate and hydration status as well as the type of clothing and/or equipment you are wearing.  For instance, picture the difference between a runner in shorts and a sleeveless shirt and a football player wearing his protective equipment.  The football player will most likely sweat more based on his additional clothing.     

Sports Drinks vs. Water

Sports drinks, unlike water, provide carbohdyrates which supply your body with energy in the form of simple sugars (usually glucose and fructose or a combination of the two). Many sports drinks also contain electrolytes.  Electrolytes are minerals such as sodium, chloride, potassium, iron, and calcium that are found in your sweat and therefore, must be replaced after physical activity.  These electrolytes are important in muscle contraction, energy generation and play a role in almost every major biochemical reaction in your body. 

Because these nutrients are found in foods and beverages, they can easily be replaced by enjoying wholesome foods and drinks.  For instance, soup and milk both contain sodium chloride (the chemical name for table salt).  Sweet and regular potatoes along with bananas and oranges are excellent sources of potassium while red meat, poultry, beans and leafy greens like spinach and broccoli contain iron.  Dairy products and tofu are the richest sources of calcium.  Good sources of calcium include leafy greens, beans, kiwi and almonds.  As you can see, enjoying a well-balanced diet that includes a variety of foods and beverages will enable you to replace the nutrients lost in your sweat. 

Sports Drink vs. Water for Exercise Lasting Less Than 60 Minutes

For physical activity lasting less than 60 minutes, water is usually sufficient for your needs.  This is because your pre- and post exercise meal or snack can provide the electrolytes that you lose.  And unlike most sports drinks, your snack or meal can supply not only electrolytes but protein and other important vitamins and minerals.