During week 1 of July's session last week, a camper asked me if she should be drinking Smartwater for electrolytes and hydration during camp rather than regular water. It's Atlanta, the middle of July and it's hot and humid. So is Smartwater a smart choice? What about sports drinks?
First of all, hydration is key. Theoretically, for each pound of water weight lost during a workout, you need to replace that with 16 oz of water. Now, I would love to know just how many people actually weigh themselves pre and post workout. I don't. So let's talk about more practical advice.
Good old tap water will work well. As I've said before, generally speaking, you should drink 1/2 your body weight in ounces in total fluids each day. So if you weigh 150lb, you need about 75 ounces per day. When temperatures climb, you likely will need more.
A very simple way to see if you are drinking enough fluid is to monitor your urine color and quantity. If it's dark and has a strong odor, you need to drink more. If your urine is light in color and odor, you are likely doing well. Use a urine color chart as a guide. In addition, fatigue and/or muscle weakness can also be signs that you may be dehydrated.
In regards to electrolyte drinks - Smartwater is water with calcium, magnesium, and potassium. Although we lose magnesium and calcium through sweat, Smartwater does not contain sodium - the key electrolyte lost through sweat - like sports drinks do. It would be fine to drink routinely as water; however, it doesn't have sodium that sports drinks can supply.
How much of each electrolyte do we lose (on average) in 2lbs of sweat?*
Sodium 800 mg
Potassium 200 mg
Calcium 20 mg
Magnesium 10 mg
*Source: Nancy Clark's Sports Nutrition Guidebook, 4th Edition
Why and when should you choose a sports drink? If you are exercising > one hour, taking 25-60 grams of carbs per hour can increase stamina. Sports drinks can serve a dual purpose here by providing both carbs AND water. If you are having issues with cramping, a sports drink will replace electrolytes that may ease cramping.
If temperatures climb and you are sweating more than usual, you may want to try a sports drink diluted with water to replace some of the electrolyte losses during exercise, even if you are only exercising for one hour.
Keep in mind that sports drinks can provide 0-100 calories or more per eight ounces. If you are trying to lose weight, use caution with higher calorie varieties. If you are not used to drinking sports drinks during exercise, add them slowly to see how your gut reacts to the sugar during exercise.
The bottom line?
Sports drinks that include sodium and potassium may be helpful when exercising greater than one hour and/or in hot temperatures. If you are focusing on weight loss, prone to nausea and/or exercising less than one hour at a time, choose low cal varieties.
