Hydration and fitness
By Felicia White, LAT, ATC, athletic trainer coordinator

Looking for a sports medicine specialist? Call 704-316-SPRT (7778)

During the warm months of summer and early fall, it is important to hydrate, especially if you engage in physical activity. But what does “hydrate” really mean? Should you drink water or sports drinks?

Staying hydrated is essential to helping you perform at your best, whether you are playing in a football game, competing in a cycling event or running a 5K. What many of us fail to realize is that our bodies depend on water for survival. Did you know that more than half of your body is made of water? It makes sense to replenish your body with water.

How much water do you need? According to the Institute of Medicine, an adequate intake (AI) for men is roughly three liters (about 13 cups) of total water a day. The adequate intake for women is 2.2 liters (about nine cups) of total water a day. A common recommendation is eight eight-ounce glasses a day. That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "eight by eight" rule isn't supported by hard evidence, it remains popular, because it's easy to remember.

Research shows that water is the best option for staying hydrated, but how will your body know it needs water? Most researchers say that when you feel thirsty, this is a sign that you need to drink fluids – specifically water. In reality, when you are thirsty, you are already dehydrated. You want to make sure you never get to the point of feeling thirsty.

What is dehydration?
Dehydration is a condition in which the loss of body fluids is more than the amount of fluids you are taking in. We lose water every day through sweat, urine and stool. When we lose too much water, our bodies get out of balance, resulting in dehydration. In losing water, we can also lose small amounts of salt. This is where sports drinks are usually recommended to help replenish the loss of salt.

Sports drinks: good or not?
When most people hear the phrase “sports drinks,” they think of a drink full of vitamins, nutrients and energy, but there are pros and cons when it comes to sports drinks. Sports drinks help in replenishing lost fluids, but only for short periods. Sports drinks are great for physically active folks who lose a significant amount of fluids and salt through exercise. Also, many sports drinks are loaded with carbohydrates. These drinks are ideal for quickly getting carbohydrates into your body. Carbohydrates help maximize your performance better than water. They help keep the muscles in your body full of fuel so that they can operate properly. Sports drinks are usually warranted after about 45 minutes of strenuous exercise.

The disadvantage of sports drinks is that manufacturers put sugar in them to give them a great taste. An excess amount of sugar over a long period of time can lead to problems such as diabetes, blood pressure and weight gain. Most sports drinks also contain caffeine. Some actually contain as much caffeine as a can of soda. Caffeine can be harmful to the nervous system, and if taken over a long period of time, it can cause sleeplessness, restlessness, dizziness and hypertension.

If you have the choice between water and sports drinks, you should choose water. Water is the best way to replenish fluids over a long period of time. Sports drinks are great if you are engaging in an intense workout and need a short burst of fluid replacement, but they are not great for overall hydration. Also, you must take into account what ingredients are in sport drinks before drinking them. The ultimate goal is to hydrate and prevent heat illness. Always choose your fluid source after carefully considering all of your personal factors.

Felicia White, LAT, ATC, is a certified athletic trainer with Novant Health Sports Medicine. She cares for student-athletes in Union County Public Schools as part of a Novant Health partnership with the school system. To find a sports medicine specialist near you, visit NovantHealth.org/sportsmed or call 704-316-SPRT (7778).