Everyone knows that hydration is a super important element for our overall health and wellness. This is especially true when it comes to exercise and other forms of physical activity. When our bodies are dehydrated, we can feel dizzy, sleepy, confused, irritable and maybe even faint. 

Although water may be the most common way to keep dehydration at bay, it’s not the only way we choose to quench our thirst. In the past decade or so, there have been many products designed to combat dehydration while replenishing the nutrients lost from exercise.

Sports drinks or Vitamin Waters are the most common, but more are being released into the market constantly. As soon as these products were introduced, they skyrocketed in popularity. But the question remains: are they better for you than water?

Sports drinks are designed to provide three important ingredients expelled during exercise: water, carbohydrates and electrolytes, with the goal of improving overall athletic performance.

Let’s break down why these three components are necessary for increased athletic performance.

  1. Water — Water is absolutely essential to the operation of every single person on this planet, plain and simple. 
  2. Carbohydrates — Carbs are macronutrients, meaning they are one of the ways our bodies obtain energy, and the body’s main source of fuel for each workout. Unfortunately, the carbohydrates in most sports drinks come in the form of sugars like glucose, sucrose and fructose, which isn’t the healthiest or cleanest form of energy for your body. 
  3. Electrolytes — The main electrolytes in sports drinks are sodium and potassium, which help regulate nerve and muscle function while maintaining the body’s acid and water balance. Both water and electrolytes are expelled at a high rate during intense exercise and must be replenished to ensure the body returns to its original state.

Sports drinks were designed for the specific needs of high-performance athletes, who regularly exert large amounts of energy for prolonged periods of time. This basically means that sports drinks were originally intended to replenish the nutrients lost during or after intense or frequent exercising over a long duration. For example, if your workout is comprised of challenging activities that last longer than an hour, consuming a single sports drink may be a good way to replenish your sodium levels. 

The average person only needs to consume eight to 16 ounces of a sports drink during an exhaustive and extended exercise. They aren't intended to be consumed in place of water during your casual workout routine. So, during your daily 30-minute jog, or workouts under an hour opt for water instead, it’s always going to be the primary source of hydration that your body needs.