Sweat is the body’s way of cooling itself. When the sweat evaporates from the body, it causes a cooling effect. Sweat is not just water – it also contains minerals called electrolytes.
Electrolytes are essential to the body, they…
The major electrolytes lost in sweat include sodium and chloride. Calcium, potassium, and magnesium are also affected by sweating. |
This article does NOT address fluid losses due to illness, diarrhea, or vomiting. It is also NOT applicable for diabetics that take insulin or sulfonylureas (eg glipizide). Remember that every person is unique. This article is meant as general guidance. For specifics, reach out and we can come up with a plan for your unique needs.
Who needs a sports drink?
1.) Provide energy to continue a workout and/or
2.) Replace electrolytes lost due to sweat
You may want to use a sports drink if you are…
Exercising intensely
- If you plan to work hard >1 hour (but less than 2 hours) you can get away with a little sugar and water. The glucose (sugar) in the sports drink helps fuel the exercise but electrolytes are less of a concern at this point (unless you’re a very heavy sweater or it’s very hot…Most people think they sweat a lot, however when I’m talking about a heavy sweater, I’m talking about people who have residue / crystals on their skin after sweating).
- If you plan to work hard >2 hours (regardless of temperature), you may want to introduce something with sugar and electrolytes starting at the 1 hour mark
Exercising in very hot weather
- The hotter the weather, the more you are going to sweat! If you’re going to be sweating heavily over an hour, consider adding a sports drink
How much / how often should I drink?
It’s important to STILL include water when you’re exercising intensely or in hot weather because the stomach can’t absorb excessive amounts of glucose in those conditions. If you don’t include water, you’re more likely to have stomach problems such as cramping and diarrhea.
Sports drinks tend to dial in their formulas to meet the best absorption rate. Follow the recommended fluid to powder ratio (and resist the urge to water it down).
What about AFTER exercise?
What should I buy?
Common brands include:
Gatorade, Powerade, Scratch Labs, Hammer, NuunShould I get a “sugar free” sports drinks?
Are you trying to replace lost electrolytes –>CHOOSE SUGAR!. Your body NEEDS glucose (aka sugar) in order to adequately absorb the electrolytes.
Are you trying to fuel your activity –> CHOOSE SUGAR! You want something that tastes good –> Sugar free is fine. Keep in mind that a 20 oz Gatorade has ~34 g sugar (~8-9 teaspoons) |
Should I take a pill?
However, for endurance athletes that are 1.) Doing events >2 hours and / or 2.) Working in very hot conditions, an electrolyte tablet (aka “tab”) may be helpful. Tabs are higher doses of electrolytes in balanced amounts. However, the only reason to choose a tab at this point instead of a drink is because the stomach cannot tolerate and absorb the necessary volume of water + glucose + electrolytes. In short…
- hydrate early and often
- if you’re going to be out there a long time and/or sweating a lot, add sugar and electrolytes either from a drink or solid foods