Hydration is an important part of proper physical activity, especially in hot climates where fluids and electrolytes are lost through sweat as a means of regulating body temperature. The amount of fluid that needs to be replaced depends on the individual, and the degree of activity. Failure to replace the fluids lost from sweat results in dehydration, which can lead to harmful weight loss, as well as dysfunction of the body's regulatory systems. Water and Gatorade aid in hydrating the body.
Water Overview
Water helps keep the body hydrated and in balance by delivering nutrients to the cells, regulating body temperature, and carrying out waste products. The Institute of Medicine suggests that men consume around 13 cups of total fluids a day and women consume about 9 cups, which includes water from other beverages as well as high-water containing foods. A good indicator of hydration is to drink enough fluid so that the body does not feel physically thirsty and so that it produces regular, light-colored urine. It is important to replace water lost from the body, especially when exercising, because the body loses this water through sweat.
Sports Drink Overview
Gatorade is a sports drink that is essentially a blend of electrolytes, such as sodium and potassium, that are found naturally in the body, and carbohydrates used to help replace those lost from the body through sweat during high intensity physical activity. The National Athletic Training Association (NATA) recommends that sports drinks should be below 8 percent in carbohydrate content. Any more than this will impede the rate of fluid emptying from the stomach and absorbed by the intestine. The sodium in sports drinks enables the body to retain fluid that is lost through sweat. Sports drinks are a useful fluid replacement when taken as recommended. They are high in calories to help replace energy lost during exercise. Highly active people and especially athletes have a greater need for fluid replacement and especially sports drinks in addition to water.
Water Vs. Sports Drinks
Water is recommended to aid in hydration before, during and after participating in physical activity to keep the body in balance. Sports drinks are generally preferred over water only when exercising at a high intensity, for a long duration of time and/or in high temperatures. Additionally, when participating in vigorous exercise, a carbohydrate drink, like Gatorade, helps replace glycogen stores lost during exercise. According to the American College of Sports Medicine (ACSM), a carbohydrate replacement found in a sports drink such as Gatorade should be used after an hour or more of high intensity activity of lower intensity activity lasting longer than an hour. Drinking water along with sports drinks is often an excellent combination during activity. Water should be the main fluid replacement for activities of lower intensity or duration or during periods of inactivity and throughout the day.
Pitfalls of Sports Drinks
Carbohydrate and electrolyte levels in Gatorade and other sports drinks are what aids in hydration during vigorous exercise. Carbohydrates are essentially a mix of sugars. For this reason and the calorie content, it is important to recognize that sports drinks such as Gatorade should not be consumed as regularly as water or as the sole fluid replacement.
Considerations
Sports drinks are not for everyone, and not for regular consumption outside of vigorous physical activity. For example, a 30-minute walk is an excellent cardiovascular activity, but does not require drinking a sports drink such as Gatorade afterwards. In this case, drinking water will suffice. However, for those who engage in more vigorous activity for an extended period of time, such as playing a soccer game, drinking Gatorade is an excellent way to replenish lost fluids and electrolytes.
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