Sports Drinks or Plain Water?

Is it better to drink plain water or a sports drink when exercising? Water is essential for life. It is critical that you remain hydrated before, during and after exercise.  Minerals, such as potassium, are lost during exercise. Plain water does not contain all the nutrients you use up when exercising, but it is absorbed more rapidly than other drinks. Some sports drinks can provide lost nutrients and electrolytes if you engage in strenuous exercise lasting more than 60 to 90 minutes. A good rule is to drink water or a sports drink before, during and after exercising. Drink about 8 ounces of water or a sports drink every 20 minutes during exercise. 

Plain water is the best way to stay hydrated, because it is absorbed faster than sports drinks. Unlike water, many sports drinks provide carbohydrates for energy and replenish minerals to restore your electrolyte balance. When you sweat, your body loses sodium, potassium and magnesium. Water can re-hydrate your body but not replenish lost minerals. The carbohydrates in some sports drinks can also help to replenish your blood glucose levels for extra energy when you need it. Read the label when choosing a sports drink. Ideally, the carbohydrates in a sports drink should be fructose, sucrose or glucose based. Check the calories in the drink as well. Most sports drinks contain few calories, but if you are counting calories avoid drinks with high-calories.

You can make your own sports drink at home. Mix 1/2 plain water with 1/2 fruit juice for medium intensity exercise. Add 1/3 water to 2/3 fruit juice for more strenuous exercise to replace more lost minerals and for extra glucose for energy. You can mix your favorite juice with water. Natural grape juice, apple juice and orange juice all contain the minerals, vitamins and sugars needed to replenish your lost energy and electrolytes. Avoid using carbonated water and steer clear of juice “drinks.” Most juice drinks contain a small amount of natural juice and are high in sugar and calories. 

For more information about exercise and hydration, see: