Many things happen to your body during exercise. Your muscles get tired, your body gets hot and you sweat. All of these things are normal and expected. When you exercise, your body burns up carbohydrates for energy while it sweats out water and electrolytes. Consuming water and sports drinks will help you replace the lost nutrients during or after your workout.
Water in the Body
Water is the largest component in your body, representing 45 percent to 75 percent of your total body weight, according to the National Strength and Conditioning Association. It is used daily and needs to be replaced. You can lose up to one quart of water through sweating during one hour of exercise. If you do not replace these lost fluids, you can dehydrate. Dehydration can lead to fatigue and loss of coordination, and decreases the body's ability to cool itself.
Water Recommendations
Drinking 64 oz. of water each day used to be considered enough, but in 2004 the Food and Nutrition Board issued new daily fluid intake guidelines. Women should consume 2.7 liters, or 91 oz., while men should consume 3.7 liters, or 125 oz. If you exercise, you actually might need additional fluids. Hydrate before, during and after physical activity. Approximately 80 percent of your water intake can come in the form of water, juices or smoothies, while the remaining 20 percent usually comes from food.
Advantages of Sports Drinks
Sports drinks are advantageous because they not only contribute to your fluid intake but also replenish/supply carbohydrates and electrolytes that are lost during exercise. Carbohydrates are your body's first choice for energy while exercising. It can store only so many carbs, so replacing them during and after exercise often is necessary. Electrolytes aid muscular contraction, fluid balance and fluid absorption, all of which are necessary for physical activity.
What to Drink
Plain water is necessary for everyone. Drink throughout the day to avoid dehydration and aid exercise performance. If you exercise for more than an hour, sweat a lot and/or are exercising in extreme temperatures, consuming a sports drink in addition to water is advised, according to Nancy Clark, MS, RD. If you are exercising for a few hours or more, you might need food as well as sports drinks and water for energy and nutrition.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- MayoClinic.com: Water: How Much Should You Drink Everyday?
- American Council on Exercise: Healthy Hydration
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
- Health Discovery: Drink Up! How Much Should You Drink?
Member Comments