Proper Hydration: Gatorade vs. Water

Extra calories vs. hydration. When is it smart to down a calorie-laden sports drink such as Gatorade? As with many questions regarding personal health, the answer depends upon the individual. But there are also external factors to consider. The intensity and duration of a workout, and the amount an athlete sweats are important; but so are the weather conditions and the elevation at which exercise takes place. And by elevation, I don't mean how high you make the treadmill! Instead, you need to consider whether you're exercising at or near sea level, or up high in the mountains.

Athletes who perform high-intensity, long-duration workouts (one hour or longer) should consume sports drinks in addition to water. For every 15 to 30 minutes of exertion, these exercise nuts need to drink 8 oz. (60 - 100 calories) of sports drinks to get the proper amount of electrolytes and carbohydrates. So what's wrong with plain old water? The answer is simple. When a person perspires heavily, more than water is lost. Sweat also contains sodium and potassium - minerals that affect how your body functions.

So when do you step up to a more complex sports drink? You'll know the answer to that question if you lengthen your workouts to 3 - 5 hours under extreme conditions. At that point, athletes do more than sweat. They deplete stored amounts of minerals. This can happen sooner than later for different people, but may place you in some pretty good company.

Let's take a look at the case of Jean Sebastien Giguere, a 30-year old goalie for the Anaheim Ducks in the National Hockey League (NHL). Giguere used to experience dizziness, cramping, and fatigue after games. Typically, these problems are caused by excessive sweating, a condition which can lead to dehydration. Losing a large amount of fluids can also lead to a loss of body mass, a problem that can hinder performance and make athletes more prone to injury. The loss of blood volume also puts a strain on your cardiovascular system. Each time a liter of fluid is lost the body temperature rises by .3ºC causing the heart beat to increase by 8 beats a minute and for the cardiac out put to decline by 1 liter a minute. So step up to your game and don't let dehydration bring you down.

The first part of the game plan is to see if there is anyway to determine how much you sweat? There sure is! Just measure your body weight before and after a regular workout in which you drink your normal amount of fluids. By determining the amount of fluid loss, you can determine how much you need to drink before you workout. By determining the percentage of body mass lost, you can then decide whether you need sports drinks or water.

Before you buy stock in Gatorade or Evian, weigh yourself a few times to determine the average loss of body mass from your workouts. In addition it is important to replace every pound that you have lost during your workout with 20 to 24 oz. of water within two hours after the completion of your workout. If you're planning a high-intensity workout of an hour or more, pack a sports drink (not packed with sugar or caffeine) in your gym bag. Your body will need the electrolytes to keep you at the top of your game.

Still not sure if you're drinking enough water? Well, there is another way to tell. When you visit the bathroom, check the color or urine. Dark-colored pee is a sign of dehydration. But beware – colorless urine may indicate that you're drinking too much water. As with many things, more is not necessarily better. So, before your next workout, hydrate the proper way and be the athlete you know you are!

Resources:

http://www.gatorade.ca/en/giguere/

http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm

http://www.webmd.com/content/article/18/1676_55034

http://www.usafootball.com/articles/health-and-safety/center-articles/17-health-and-safety/84-hydration/158-gatorade-or-water-texas-medical-assoc-report-analyzes-benefits-of-sports-drinks.php