The amount you need depends on your body weight, sweat rate, sodium losses, and the intensity of the activity, but a good rule of thumb is eight ounces of beverage for every 30 minutes of exercise after the initial 60 minutes of exercise. There are several alternatives to the standard Gatorade or Powerade, but do they provide the same benefits?
Personally, I like making my own sports drink to save money and omit any artificial colors or flavors. I think my homemade version tastes better than the store bought one too. Grab the recipe for my homemade sports drink here. This flavored water comes in many flavors and varieties. The excessive amount of carbohydrate in vitaminwater is not needed for athletic activity and could cause an upset stomach during exercise. In addition, vitaminwater does not contain any potassium or sodium to replace lost electrolytes.
With its high sugar content, vitaminwater should not be used as a sport drink. Coconut water naturally contains electrolytes lost in sweat and has been marketed as a sports beverage.
Some research has shown that coconut water may be as hydrating as a sports drink, and may serve as an adequate sport drink substitute. If you want to give it a try, add a pinch of salt to the coconut water to replace sodium losses. The concentration of potassium in sweat is far less than sodium, and potassium is present in many foods, making a deficiency unlikely.
Therefore, such a high amount of potassium is unnecessary in a sports drink. Watermelon juice has been a topic of recent sports nutrition research due to its high citrulline content. Cirtulline is a precursor for nitric oxide NO , which has been thought to enhance oxygen and nutrient delivery to the muscles during athletic activity. There has not been much research on this topic, but one study did find watermelon juice ineffective in improving exercise performance.
However, watermelon juice will help to alleviate muscle soreness. Overall, watermelon juice is hydrating, provides adequate amounts of potassium and carbohydrates, with the added bonus of easing muscle soreness.
Of course, you're not measuring how much fluid and sodium you're losing from a workout, so the way you'd know is by looking out for symptoms. Unfortunately, the symptoms can look a lot like those of dehydration—nausea, confusion, and irritability—which can lead to inappropriate treatment. At its most severe, hyponatremia can cause the brain to swell and can be fatal. You're more likely to become dehydrated than overhydrated, so a good rule of thumb is to drink when you're thirsty and don't force yourself to chug water if you're not.
The American College of Sports Medicine gets more specific, suggesting weighing yourself before and after exercise to estimate how much fluid you personally lose through sweat.
A difference of more than 1 percent indicates dehydration, it says, and should be made up for before, during, and after exercise through a hydration plan. Detroyer is on a similar page. However, not everyone believes that this is the best approach. The only advice athletes need is: Drink to thirst. Not more, not less. Noakes says that people have been encouraged to overhydrate by the sports drink industry—he's far from the only expert who suggests this.
His advice? Drink water until you're no longer thirsty, or not more than about 2 cups an hour. If you suspect you're at risk for overhydration , swap fluids for something salty. Let's be real. Chances are, you're not weighing yourself after every workout nor should you be. Beyond regular old thirst, there are a few other signs that may let you know it's time to hit the H2O a little harder. All of the experts we spoke to promoted drinking plain water, especially for relatively light exercise.
A sports drink just adds extra calories and sugar. When you're exercising intensely for more than an hour, or if it's really hot out and you're sweating bullets, you're losing a lot more fluids and electrolytes than you would in a standard visit to the gym.
Most experts recommend replenishing fluids and electrolytes sodium, specifically throughout. Popkin acknowledges that endurance athletes may want that boost of sugar from a Gatorade or other sweet drink for some quick energy midrace. Likewise, athletes in team sports that are most similar to prolonged continuous exercise, such as soccer, are most likely to benefit from sports drinks Generally, the number of carbs that may be beneficial increases as the duration of exercise increases.
Research has shown that small amounts of carbs fewer than 30 grams per hour may improve exercise performance in events lasting 30—75 minutes Sessions lasting 2—3 hours may benefit from more carbs — up to 60 grams per hour However, these recommendations are for continuous high-effort activity without rest.
In athletes, sports drinks may improve performance in various types of exercise, with the clearest benefits being seen for prolonged exercise without rest. The number of carbs that may be beneficial increases as the duration of exercise increases. While sports drinks can benefit athletes who engage in long or intense training sessions, they are probably unnecessary for most gym-goers. If you perform light-to-moderate exercise, such as walking or jogging, for less than 1 hour, you probably do not need to use sports drinks.
Similarly, if you only perform weight training, you probably do not need to use sports drinks, even if you spend over an hour at the gym. If you do decide to use a sports drink, you should probably consume smaller amounts for exercise lasting less than an hour and no more than 30 grams of carbs for a session lasting 1—2 hours For those trying to maintain or lose weight , another important factor to consider is energy balance, or the balance between the number of calories you consume and burn.
If you want to lose weight, you need to burn more calories in a day than you consume. If sports drinks are unnecessary for the type of exercise you do, consuming them provides you with unnecessary calories that could hinder your weight loss goals.
For example, a pound kg person may burn about calories when jogging for 30 minutes Consuming 12 fluid ounces ml of a common sports drink may provide about 20 grams of carbs and only 80 calories.
For example, weight training may only burn around calories in a minute session if you weigh pounds 68 kg Think about whether the type and duration of the exercise you do requires a sports drink and be aware of how many calories you consume from these beverages. Although sports drinks can improve the performance of athletes during several types of exercise, they are probably unnecessary for most people.
If you choose to drink these beverages, it is important not to overconsume them. Much of the marketing of sports drinks focuses on their ability to keep you hydrated by replacing water and electrolytes lost through sweat.
How much you sweat can vary based on many factors, including how long and intensely you exercise, your training level and your environment. One study compared 13 different beverages, including sports drinks and water, to see how well they hydrated the body Researchers provided They found that milk, orange juice and an oral rehydration solution provided the highest amount of hydration.
Oral rehydration solutions are specifically designed to cause fluid retention and contain higher levels of sodium and potassium than a normal sports drink.
An interesting finding from this study was that there was no difference in the hydrating ability of water, sports drinks, tea and cola. In fact, some beverages that are typically considered to be dehydrating, such as coffee and beer, hydrated the body about as much as water.
In fact, other research has indicated that coffee can help keep you hydrated, contrary to popular belief Another factor to consider is that your enjoyment of certain beverages could affect how much you drink. Research has shown that the flavor of sports drinks causes athletes to drink more than if they were consuming water alone 22 , As a result, drinks that taste better may be beneficial for increasing fluid consumption in those possibly at risk of dehydration.
While sports drinks may help keep you hydrated, many other beverages can too.
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