Sports Drink or Water? - The superior hydrator.

Hi there,
 
“Sport Drinks” or Water? – Which is the superior hydrator?

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Fluid intake has been examined, in order to determine the level of validity behind a comparison between water, and sport drinks in hydration techniques during exercise [1]. Heat stress often diminishes performance, and threatens an athlete’s health and safety [2] [3], where temperature regulation, thermal strain and cardiovascular strain are all directly modulated by hydration status [4] [5] [6].
 
As most studies are measured in a laboratory, this study coordinated by Dr F. Bergeron was performed as a field study, with fourteen (14) young, healthy and fit tennis players, training daily in central Florida, with each subject involved in two tests, on separate days [7]. The conducted measurements were performed through instruments including a thermal environment monitor (Quest Technologies), an ingested temperature monitoring sensor, urine samples, a precision scale and a handheld clinical refractometer. These instruments were used to measure pre-exercise hydration status, core body temperature, weight and urine gravity levels.
 
Descriptive statistics were developed, calculated and analysed within each trial (sports beverage, and water) with each measurement time documented. As a result of the analysis, the study provided an insight into hydration status, fluid intake, sweat loss and core temperature in youth athletes. Specifically, the study concluded that while there is limited evidence to suggest a superior hydration technique; findings indicate a carbohydrate / electrolyte sports beverage may be more effective than water in minimising fluid deficits and thermal strain [8].
 
It can also be concluded that carbohydrate / electrolyte beverages may serve as a better source of hydration during exercise rather than water, however alternatively may provide additional calorie concerns relative to the training program [9].  Sports drinks are becoming more and more popular, evidenced by the rise in annual sales of the leading sports drink company from $100 million in 1986 to $2.2 billion last year. However, drinking water is still a good option for people participating in exercise of up to two hours in duration.

The enhanced sports drinks contain carbohydrate which can definitely delay fatigue and improve performance for people involved in prolonged exercise. But they also contain calories, so the energy in versus energy out ratio needs to be taken into account, because in some cases the drink alone may outweigh the benefits of the exercise.

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Written & Researched by:-
    Nicolas Hart
     * BaSci (Exercise & Sport Science) - ECU
     * Masters (Sports Administration) - Curtin
     * Member (Australian Association for Exercise and Sport Science).

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[1] Bergeron, M. F., Waller, J. L., & Marinik, E. L. (2006). Voluntary fluid intake and core temperature responses in adolescent tennis players: sports beverage versus water. British Journal of Sports Medicine, 40, 406-410.

I find a sports drink to give me power when I lift weights, but water just cools me down. Great article

No Matter How Much You Succeed, Never Stop Striving.

Nice, I always wondered that, I always drink gatorade but wasn't sure if water would have been better.

I always drank gatorade but looking at the label it isn't as good as some make it. Now I prefer Vitamin Water, my protein shakes, or just pure old water.