When you work out, you typically sweat. You need to replenish yourself after your workout, but with all the options available, it can be difficult to know the best choice. Both Gatorade and water replenish the fluids lost through sweat, but the choice of what you should drink after you exercise depends on your workout.
Time Frame
The amount of time you spending working out dictates whether water or Gatorade is best. The Texas Medical Association Council on Scientific Affairs states that water after a normal workout is a good choice. However, if you exert yourself for more than hour, your body requires more than plain water. The TMA Council recommends a sports drink formulated to restore minerals and carbohydrates you lose through extended perspiration. (ref. 1)
Intensity Level
In addition to the time you spend working out, your exertion level directs your drink choice. If you walk moderately for a long time, water is a fine choice to rehydrate. However, strenuous activity suggests a sports drink, such as Gatorade, will replenish all that you've lost through your heavy workout. (ref. 2)
Expert Insight
In a small study published in the June 2007 "International Journal of Sport Nutrition and Exercise Metabolism," eight participants tried four different drinks after heavy exercise. Those who drank Gatorade were the only participants fully rehydrated by their drink four hours after ingesting either water, Evian, Gatorade or a carbonated apple and water drink. All participants measured negative sodium levels, and only those who drank the carbonated apple and water mixture maintained a positive potassium balance. (ref. 3)
Safety
Thinking about what to drink after you exercise may be too late. To stay properly hydrated, you should ingest liquids before, during and after exercise. In addition, drink water with every meal and don't use thirst as a guide. If you're thirsty, you're likely mildly dehydrated, Mayo Clinic suggests. (ref. 2)
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