Proper hydration is essential during physical activity in order to maintain adequate fluid levels within the body and to ultimately prevent dehydration. Most individuals consume some type of fluid during and after activity, but they may not always choose the proper type of drink. There is a significant difference between water and sports drinks in terms of their chemical makeup and effects on the body. Therefore it is essential to choose the right type of fluid for hydration when engaging in physical activity.
History
Prior to the invention of sports drinks, athletes typically consumed water to meet their hydration needs. The official sports drink industry began in 1965 when The University of Florida's team of physicians and researchers developed Gatorade to help combat dehydration and loss of electrolytes. Since then, the sports drink and water industry has grown significantly. Today, sports hydration has blossomed into a multi-billion-dollar industry which serves everyone from amateur to pro athletes.
Significance
Hydration is paramount when engaging in physical activity and helps facilitate optimal performance. According to The American College of Sports Medicine, abnormal body water content and electrolyte imbalance have significant effects on cellular and systemic functions within the body. As a result, an individual's ability to engage in prolonged exercise can be limited significantly with dehydration. Proper hydration before, during and after exercise has been shown to increase activity tolerance and limit post-exercise fatigue.
Options
There are many options to choose from when deciding on the appropriate drink for your particular exercise needs. When choosing water, the options are between regular water or enhanced water. Enhanced water is typically enriched with vitamins, minerals or electrolytes. There are endless brands of sports drinks on the market, but there are essentially only three categories. Sports drinks are either isotonic, hypertonic or hypotonic. Each type has a different combination of ingredients to match the needs of specific types of athletes.
Misconceptions
Perhaps the most prevalent misconception is that everyone must hydrate with a sports drink during exercise. Research by the American College of Sports Medicine suggests that sports drinks are only indicated if exercise lasts longer than one hour. Another common misconception is that drinking massive amounts of fluid during exercise is ideal. In some instances, overconsumption of fluid can actually cause the kidneys to excrete more water than normal resulting in excessive fluid loss.
Determining Your Hydration Needs
Your hydration needs will vary depending on the frequency, intensity and duration of exercise. The American College of Sports Medicine suggests that individuals exercising at a moderate intensity for less than one hour should consume water. If exercising less than 60 minutes at a high intensity or any intensity for longer than one hour, the preferred fluid is a sports drink enriched with carbohydrates and electrolytes.
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