More and more of us rely on sports drinks during our workouts for a quick energy boost and to quench our thirst. They’re easy to find in supermarkets, convenience stores, and at gyms everywhere. But do we really need these super thirst-quenchers before hopping on the treadmill? To give you a clearer idea of your fluid needs, divine.ca offers you seven commandments for workout hydration:
1. “Thou shall understand the importance of staying hydrated.”
Our bodies can lose between two to three litres of water during intense physical activity, so it’s vital to drink-- and drink lots. Dehydration during a workout actually thins your blood so that it can’t circulate effectively to your muscles and organs. It’s important not to wait until you’re thirsty to drink– thirst is a sign that your body is already dehydrated!
2. “Thou shall read the ingredients label.”
It is crucial to know what sports drinks contain. According to sports doctors, the ideal drink contains carbohydrates, plus a tiny amount of salt (yes, salt!). When exercising, you lose precious salt minerals through the process of sweating that are needed for many bodily functions. So it’s important to replace the salt you lose. However, sodium shouldn’t comprise more than 5% of the ingredients in your sports drink, or you risk dehydration. As for carbs, they’re not just there for sweetness; they’re also a good source of energy. Again, you need to make sure that carbs account for only a small percentage of ingredients– in this case, not more than 8%. Anything higher could cause intestinal upset. So be sure to check out the label on that bottle and know what you’re buying!
3. “Thou shall know how much to drink.”
You need to stay hydrated before, during, and after your workout. It’s recommended that you take in 2.5 ml of liquid per pound of your total weight before you workout– that’s 325 ml for a woman weighing 130 lbs. During your workout, you should be drinking 1ml per pound every 15 minutes-- which means 130 ml every 15 minutes for a 130 lbs woman. After an intense workout you’ll need the same amount of fluid that you drank before you started exercising. So for every hour of exercise, a 130 lb woman should be taking in a bit more than one litre of fluid including before, during, and after her workout.
4. “Thou shall be aware of the effects of sports drinks.”
For a prolonged workout, drinks like Powerade or Gatorade can improve performance and keep you going longer. These drinks also fight the fatigue that occurs after long periods of exercise. Another plus: sports drinks can help your body recover faster after your workout.
5. “Thou shalt not forget the importance of water.”
For many doctors, the best sports drink is a natural one: water. In fact, sports drinks are usually recommended for high-performance athletes only, or for very intense physical activity. So there’s no need to arm yourself with a shelf of high-performance sports drinks when you’re going for a jog around the block, or popping into the gym for a basic workout. Water is your best ally in those cases. However, if you’re taking part in a marathon hike or an actual marathon, it could be useful to pack something more energizing than just plain water. But if you find plain water, well, plain, sports drinks can be a good alternative; if you like the taste, you’ll probably drink more, and when it comes to hydration, that’s all that counts.
