How to Hydrate
OK, it’s time to hydrate. Knowing that and staying on top of it is a good start. But what drink is best for the situation?
In most cases, the answer is going to simply be water, but there are some benefits to electrolyte-infused beverages, according to Katherine Basbaum, a clinical dietitian with the University of Virginia Health System.
Electrolytes, which are soluble salts and acids that are added to most sports drinks, play a number of roles in the body. Among the most important is helping to balance the amount of water in the body while keeping the pH level in check, according to Basbaum. They also help to keep muscles, the brain and nerves working in an optimal fashion, she adds.
When the body becomes depleted of certain electrolytes — such as sodium, chloride, calcium, magnesium, potassium or phosphorus — from long, high-energy workouts, people can experience dizziness, confusion, rapid heart rate, fatigue, or nausea and vomiting, according to Basbaum. An average, healthy adult generally won’t be harmed by taking in extra electrolytes, even if the body does not need them, she says.
The problem, she explains, is that many of the drinks that contain them also contain calories and sugar that, if consumed regularly, can cause weight gain.
“Drinking electrolyte-containing beverages is really only needed and recommended when a person will be intensely exercising or exerting themselves for 75-90 minutes or more,” Basbaum adds. “This is generally when the body becomes at risk for electrolyte depletion. And if vigorous activity is occurring outside in very hot weather for greater than 1 hour, an electrolyte-fortified beverage may be warranted.”
While some people may be tempted to reach for a caffeinated beverage for an energy boost alongside more liquid in the body, that choice can be counterintuitive.
“Caffeinated beverages have shown to have a diuretic effect on the body, which could put the body at higher risk for dehydration,” Basbaum says. “So while it is not necessarily unsafe to drink caffeinated beverages during a workout, it is important to counteract potential dehydrating effects of the caffeine drink with extra water.”
