Sports Drinks Vs Water: Is One Better Than the Other?

One of the most important things we can do for our bodies during and after exertion through exercise and sports participation is rehydrating it properly.  You see advertisements all over the internet and television that show athletes drinking various sports drinks, and water has been a long standing addition to good health but is one really better than the other when it comes to properly rehydrating the body after exercise or sports activities? 

Orenda Football Academy players on their drink break

Why Staying Hydrated is Important

The human body is made up of mostly water and it uses water to transport oxygen and nutrients to all parts of your system as well as to eliminate waste from the body.  Water is also what regulates body temperature so making sure that you are properly hydrated, especially when water has been lost through exercise, sports activity or exertion of some kind can prevent many complications such as dizziness, cramping, dehydration, fatigue and even more serious conditions such as heat stroke and heat exhaustion.

The hotter is it outside and the more exertion that is expended, the higher the amount of water loss, so take that into account when you’re replenishing those water stores that have been lost.  A good habit to get into is rehydrating WHILE you are exercising or participating in a sports activity.  

The Benefits of Pure, Filtrated Water

When it comes to replenishing water that the body has lost due to sweating or heat, or from exercise that takes less than an hour to complete, drinking pure water can’t be beat.   It is typically better at basic fluid replacement than any other form of drink, including sports drinks, and is readily available in most places.  Even if you prefer bottled water, it is inexpensive and available in pretty much every grocery and convenient store, individually and by the case.

There is one particular issue that water tends to have associated with it, and that is that many people simply don’t like the taste of it.  There are flavored waters available that can help with the dislike for plain water, but be sure to read those labels and make sure that it contains as few carbohydrates and sugars as possible.

What Do Sports Drinks Have That Water Doesn’t?

When you exercise or engage in a sports activity for long periods of time, such as longer than an hour, the body can really benefit from having electrolytes replaced and that is one of the major benefits associated with sports drinks.  There is a difference between sports drinks and energy drinks, so be sure that you don’t confuse the two. 

Sports drinks contain sodium and carbohydrates and added calories which can increase the endurance and energy of the person drinking them.  For added benefits, look for sports drinks that have proteins to them.  This can cause faster hydration of the fluid into the bloodstream and muscles, which means an even smaller chance of dehydration related problems that we mentioned above.

Another benefit to drinking sports drinks, especially those containing carbohydrates AND proteins, is that it is retained in the body longer, thus having a longer term and more beneficial effect on the body than if the fluid just passed right through to the bladder the way water can.  The longer it is retained in the body during the exertion periods, the better the benefits. Look for sports drinks that contain at least 15mg of sodium which causes the body to absorb them faster.

Am I hydrated Enough?

One of the best ways to check your fluid intake is to take a look at the color of your urine.  It should be the color of light lemonade which indicates that you are hydrated properly. Anything darker and you’re in danger of being dehydrated and anything lighter or clear and you’re over hydrated which is also a problem many don’t know about.  Over hydration can cause headaches and even more serious complications such as coma.  It’s nothing to obsess or worry over and using the “pee” test makes it very easy to decipher if you need more hydration or not.

Don’t use thirst as a measure because by the time the body signals that it’s thirsty, you are technically already dehydrated. It’s important to try and maintain the right hydration daily and then on the days you exercise, increase the amount you drink.  A good rule of thumb is to drink about a cup or so every 15-20 minutes during your workout or during any sports activity you are participating in.  Make sure to finish your workout or activity up with a cup or two of fluid as well.

So Which Do I Choose?

There are many schools of thought on whether sports drinks are better than water, but the real answer is that there are several factors that determine which is better for you to consume.  If you HATE the taste of water, trying to force yourself to drink it will only result in you not drinking enough to be properly rehydrated so opting for a good quality sports drink is to your benefit.

If you’re working out longer than an hour or are engaging in a strenuous sports activities, than sports drinks are going to be your drink of choice. They will hydrate you faster, stick around in your system longer and provide energy boosts during your activity that plain water can’t give you.

  The main thing to remember is the importance of staying hydrated and replenishing any water you DO lose. That is the goal.  As long as you are doing that, you’ll be doing what’s best for your system and will keep yourself healthy and feeling good before during and after exercise or sports activities. 

Orenda Football Academy.