Effective Hydration Guide:The Right Beverage for Rehydration

Nutrition Corner with Dr D 

Effective Hydration Guide: The Right Beverage for Optimal Rehydration

In the scorching heat of summer, a cool drink often seems like a much-needed oasis. But when it comes to rehydration, are all beverages created equal? In the pursuit of finding the best answer to this question, we can turn to our Effective Hydration Guide. This resource delves into the intricacies of water, sports drinks, electrolyte beverages, and alternative drinks, helping us understand the best practices for optimal hydration

Hydration During Exercise: The Role of Water and Sports Drinks

When sweating out during workouts, quenching your thirst might seem like the ultimate goal. But hydration goes beyond just feeling satiated. It's a crucial aspect of performance, recovery, and overall health.

 

Water should always be the first choice for hydration, especially for activities under an hour. About 16 ounces of water, two hours before strenuous exercise, ensures the body is well-prepared for the forthcoming physical stress.

 

Rehydration post intense workouts primarily requires water, especially if sports drinks were consumed during the exercise. However, 8-16 ounces of a sports drink is a reasonable option post prolonged, intense workouts.

Why Should Sports Drinks Be Considered?

While water remains the primary hydration agent, sports drinks come with added benefits:

 

Carbohydrates: Strenuous workouts exceeding an hour deplete your carbohydrate reserves. Sports drinks, delivering around 2-19 grams of carbs per 8 ounces, come in handy.

 

Sodium: Retaining water in the body is crucial during workouts, and sodium plays a critical role. Sports drinks usually provide between 35 and 200 mg per eight ounces.

Potassium: Usually ranging between 15-90 mg per eight ounces in sports drinks, potassium is an essential electrolyte. During heavy sweating and endurance activities, however, prioritize sodium.

 

Amino Acids: Certain sports drinks contain amino acids, which can aid muscle recovery.

 

Health Risks of Misusing Sports Drinks

Sports drinks were initially designed for intense physical activity. They're not suitable for casual consumption, as they can contribute to weight gain and increase obesity risk due to their sugar content.

 

They're also associated with tooth enamel erosion due to their low pH (between 3 and 4), leading to enamel demineralization. Hence, sports drinks and any sugary drinks should not replace water or be consumed with meals or as a casual refreshment.

 

Alternatives: Infused Water, Coconut Water, Milk, Energy Drinks

Infused Water: While these might seem appealing, they offer no additional advantages over water and may contain high sugar levels.

Coconut Water: This natural beverage offers minimal carbohydrates, sodium, and potassium, and doesn't provide any added benefit over water during a workout.

 

Milk: Milk provides carbs, protein, electrolytes, and Vitamin D, making it a good recovery drink. However, its benefits apply only to strenuous, prolonged workouts.

 

Energy Drinks: These are often mistaken for sports drinks but contain high sugar levels and stimulants like caffeine. These drinks pose health risks and should be avoided, especially by children.

 

How Much Water Should We Drink?

For the average person, 8 to 12 ounces of water per hour during summer is recommended. If you're working in high temperatures, aim for 12 to 16 ounces a couple of hours before.

 

Use the color of your urine as a hydration indicator. Light yellow or clear urine means you're properly hydrated, while darker urine signals dehydration. Thirst, dry mouth, cracked lips, irritability, low energy, and headache are signs of dehydration and warrant immediate water intake.

 

Final Thoughts

When it comes to staying hydrated, nothing beats water. Both adults and children should primarily rely on water for hydration, with sports drinks reserved only for high-intensity, long-duration athletic events. Stay hydrated, stay healthy.

by Dr. Michal Domeny DNP, L.Ac, CD/N