| Water or Sports Drink... That is the question |
The short answer is WATER!
But as in most things, it is more complicated than just an easy answer.
Once you are thirsty, you are already at least 5% dehydrated. Don't let your athletes get to this point! It will
slow them down, wear them out, and possibly be life-threatening. Even NFL athletes with athletic trainers at
their side have died from the summer heat- all they needed was more water!
Thirty minutes before practice, drink several 8 ounces glasses of water...
How much is enough? Until you urinate before the competition and the color is light yellow and odorless- that
is the best test that you are hydrated. You asked!
No matter what... let your athletes drink! Make it convenient so practice is not interrupted and it is not used for
an "excuse" from something the athlete may wish to avoid.
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So what about sports drinks like Gatorade and Powerade? These drinks have electrolytes
and sugar. It will increase carbohydrates lost during heavy aerobic exercise while still replenishing fluids. It
also will make the gut work slightly harder processing that extra "stuff" and may even cause, in some
athletes, nausea, stomach ache, or diarrhea- not the best during a competition!
During a practice or competition lasting one hour, I recommend drinking water.
If the competition lasts over an hour- or you have several games the same day- drink water the first hour and
then switch to a sports drink to help replenish sugars and electrolytes.
Regardless of the choice of drink- approximately 6-8 ounces every ten to twenty minutes is best- less for
anaerobic sports like gymnastics and more during high sweat activities such as a soccer game in the
summer heat.
And a sports drink to replenish carbohydrates and fluid at the end of any length workout is fine.
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What about supplement drinks and "power energy drinks"? Drinks with extra protein or extra
carbohydrates may or may not be beneficial depending on your goals such as gaining weight, increasing
endurance, etc. Click here for more on supplements.
Drinks with high amounts of caffeine, "boost" supplements, or "hormones" are
never appropriate and may be dangerous, including increased heart rates, diuretic
effects, and other potentially unhealthy risks. Coaches and parents need to be
responsible in educating young athletes on not only what is ethical in sport, but also
what is safe.
***Dr. Goldstein has no specific financial interest, research participation, or personal interest in any
supplement, supplement drink, vitamin, or bottled water company. ***
Talk to your doctor or sports nutritionist about what is best for your workout.
Recent studies suggest electrolyte solutions are better than water for mental alertness and continuation
of play (study was in soccer players)
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