Most people understand the importance of drinking enough fluids before, during and after exercise. What is less understood is whether using sports drinks make a big enough difference in performance to justify their cost in place of water. Many factors play a role in determining the efficacy of sports drinks.
Consider the Exercise
During exercise the body sweats. Sweat is made up mostly of water, but also contains electrolytes. Usually water is sufficient, but for more vigorous exercise such as high-intensity weight training, exercising in the heat, or extended-bout endurance activities, the body can benefit from electrolyte supplementation through sports drinks.
Hydration Needs
The body requires a fluid balance to function properly. Eight to 14 oz. of water should be consumed within 20 minutes of starting the exercise. While exercising, an additional 5 to 8 oz. of water should be consumed for every 20 minutes of work. After 45 minutes of continuous work, consider replacing water with a sports drink.
Sports Drinks vs. "Energy" Drinks
Sports drinks are often used synonymously with "energy" drinks but are quite different. So-called energy drinks are stimulant based and while they make the body feel more alert, they usually contain high amounts of caffeine and no electrolytes. Common examples of energy drinks are Red Bull, Monster and Rock Star. Sports drinks, on the other hand, have two components that influence performance: electrolytes and carbohydrates. Gatorade is the most common sports drink.
Electrolytes
During exercise, as the body sweats, water is eliminated from the body along with some key electrolytes including sodium, potassium and chloride. Electrolytes are necessary for the cells of the body to function normally. Most often, the electrolyte loss through sweating is minimal, and the body can easily replace them with plenty of water and a balanced diet. When electrolytes are depleted, they can be replaced through sports drinks.
Carbohydrates
In addition to electrolytes, sports drinks also contain carbohydrates that fuel the body, allowing the exercise to continue. Carbohydrates also slow the fatigue of the muscles, allowing exercise to continue.
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