Hydration:
What drink is best for getting and staying hydrated during exercise? Should you choose water? Are sports drinks best? The natural choice for hydration is water. It hydrates better than any other liquid, both before and during exercise. Water tends to be less expensive and more available than any other drink. As an athlete, you need to drink 4-6 ounces of water for every 15-20 minutes of exercise. That can add up to a lot of water! While some people prefer the taste of water over other drinks, most people find it relatively bland and will stop drinking water before becoming fully hydrated. Water is the best, but it only helps you if you drink it.
Sports drinks don't hydrate better than water, but you are more likely to drink larger volumes, which leads to better hydration. The typical sweet-tart taste combination doesn't quench thirst, so you will keep drinking a sports drink long after water has lost its appeal. You can also get a carbohydrate boost from sports drinks, in addition to electrolytes which may be lost from perspiration during activities which is good for longer duration activities and activities played in the hot sun or summer’s humidity.
But buyers beware! Many sports drinks are loaded with caffeine, high fructose corn syrup, and herbal supplements that athletes don’t need and can be dangerous. The best drink for each individual depends on what activity you are participating in, your individual tolerance to the drinks, how much you sweat and how much sodium you lose during activities and what taste you prefer.
Best Drinks
Gatorade/Powerade- for replenishment of Electrolytes and Carbs
Cytomax- similar to Gatorade but has more carbs
Propel- good for mild to moderate workouts at the gym
Accelerade- both during and after as a recovery drink. Contains Carbs and Protein (4:1 ratio) and works well for endurance activities but try out first to see about GI tolerance.
Drinks to Avoid
All Energy Drinks!! Research has shown that they have caffeine, herbs and sometimes even steroids in them even when they don’t have them listed on the label. They have never been proven to enhance performance and can definitely hinder it. Some especially scary ones are:
Rockstar Zero Carb or Juiced- contains 250-360 milligrams caffeine per can. More jitters less performance
No Name Energy Drink 280mg caffeine
Outlaw 250 mg caffeine
Rage 220mg caffeine
Redline RTD 250mg caffeine
Wired X344 344mg caffeine
Best Energy Bars
It is always best to read the labels of the energy bars on the market because they change so quickly. Look for ones that have few ingredients and ones you recognize and understand. Chances are if you can’t pronounce it, it isn’t good for you. Many are designed to be more like dessert bars than energy bars. Some good choices are: LARABARS, CLIF bars, Kashi bars and Luna bars (for boys and girls.)
| Proactive Health Professionals Enhancing Physical Performance |
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Serving Fairfield County |