Summer Survival Part 17: What Liquid Hydrates an Athlete the Best?

Water, Sports Drinks, Juice, Carbonated Soft Drinks, Coffee, or Alcohol

Water:  Flowing from fountains & faucets, water is accessible, inexpensive & many believe the natural liquid is the best form of hydration.  If you find it too bland to consume the suggested four to six (4 – 6) ounces for every 15 minutes of exercise, add a touch of lemon or peppermint for flavor.

Sports Drinks: In some cases lead to better hydration than water because its flavor tends to promote greater consumption.  Sports drinks also replenish carbohydrates & electrolytes lost from perspiration.  Overall, sports drinks are a very good source of hydration.

Juice:  It has many wonderful nutritional properties including carbohydrates, vitamins, minerals, & electrolytes, but it’s not necessarily great thirst quencher.   In fact, the fructose (fruit sugar) reduces the rate of water absorption so that cells don’t hydrate quickly.  Juice is flavorful & nutritious & a decent source of hydration, however, it should not be your only choice for hydration.

Carbonated Soft Drinks: Soft drinks & colas offer little nutritional value & are not recommended as a great choice for hydration.  The carbohydrates in soft drinks slow the absorption of water & the sugar & caffeine lessen the impact of hydration.  The carbonation may cause upset stomach during exercise, as well.

Coffee & Tea:  Are best saved until after exercise.  Acting as diuretics, these drinks cause kidneys to pull additional water from the bloodstream.  Adding milk or sugar to the popular drinks further reduces the rate of water absorption.  If your goal is to hydrate, coffee & tea should be avoided.

Alcoholic Beverages:  It dehydrates you & is a terrible choice for hydration.  A glass of red vino or beer with dinner occasionally may serve as a muscle reducer & stress reducer, but they won’t offer hydration benefits before, during or after exercise.

 Conclusion: If you want to maximum hydration, consume water.  But, considering you drink more of what you enjoy, don’t be afraid to mix your beverage choice.  Quality & quantity are both important when satisfying hydration needs.