While professional athletes promote sports drinks for optimal performance, most people don't exercise at the same level as Kobe Bryant or Lance Armstrong, so they don't need to drink the same kinds of fluids. Everyone needs water while playing a sport, but the duration and intensity of your individual workout determines whether you also need a sports drink.
Hydration
When you sweat during sports, you lose water through your skin to cool down your body. More than 99 percent of sweat is water, but the remaining less than 1 percent is electrolytes -- the nutrients that affect fluid balance in the body. If you sweat out more water than you intake, you become dehydrated. Your body can't function properly when you're dehydrated, and you may experience dry mouth, muscle cramps, dizziness, lightheadedness, heart palpitations, nausea and vomiting, and you may also stop sweating. If you experience mental confusion, weakness or loss of consciousness -- signs of severe hydration -- get immediate medical attention.
Water
All athletes should drink water before, during and after exercise. The American College of Sports Medicine recommends to drink about 2 to 3 cups of water two to three hours before your workout. During your workout, drink ½ cup to 1 cup of water every 15 to 20 minutes. After your workout, drink another 2 to 3 cups for every 1 lb. of weight lost during the workout. If you are a larger person, or take medications that make you lose more water, drink more water than the average person does.
Sports Drinks
Water provides enough hydration for most athletes, but if you're sweating for more than 60 minutes, a sports drink can replenish your electrolytes, calories and carbohydrates. Most sports drinks contain two electrolytes: sodium and potassium. The President's Council on Fitness, Sports and Nutrition recommends a sports drink with 15 to 18 g of carbohydrates per 8 oz. of fluid. The ingredients in sports drinks vary, and some bottles may contain several servings and/or caffeine, which you should intake in moderation. If you drink more than 18 g of carbohydrates per 8 oz. of fluid, you may experience dehydration, cramps, nausea or diarrhea because the higher carbohydrate content delays your absorption of water.
Considerations
If you're going to use sports drinks in addition to water in a big sports competition, experiment with the sports drinks in advance. Different sports drinks can affect your body in different ways because of the varying levels of carbs, electrolytes, sugars and caffeine. Always adjust your fluid intake to your workout conditions. When you're exercising longer or in warmer weather, you need more fluids. Keep track of how water and sports drinks affect your body, and continue to adjust consumption until you've figured out the best plan for your body's needs.
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