Sometimes while on race day or at training you’ll face the conundrum of choosing between water and a variety of enhanced fluids, which should you reach for? Well that depends on how long you’ll be exercising, your fitness, the conditions that day and of course personal preference.
Any drink – even those you would not usually consider for a workout – will hydrate you but clearly some options are better than others.
Whatever you opt for ensure that it’s cold and consume frequently in small amounts as this is proven to be the most effective way of reaching optimal hydration and ensuring you are properly fuelled.
So, what are the options?
Plain old water
When? Exercises that last less than 30 minutes.
Skip? For prolonged periods of exercise, it is important that you replace spent carbohydrates and electrolytes.
Water is the budget saving and calorie free option. It won’t refuel your energy reserves or replaces the salts lost when you sweat, but you will typically have adequate reserves in stored in your body when out for 30 minutes or less.
Isotonic drinks
When? For workouts 30 minutes or longer. These are also ideal before, during and after exercise or for those bored of the taste of water.
Skip? When you don’t want the extra calorie intake, provided your exercise programme is a short one.
Such drinks contain approximately 14 to 20 grams of carbohydrate per serving (around 6-8% concentration) which allows the body to absorb the fluid up to 30% quicker than plain old water, providing a steady energy stream when taken little and often. They will also contain the vitamins and minerals that are vital for fluid retention that are lost through sweat.
Lighter alternatives
When? Exercises that last less than 30 minutes when water is found to be a little bland.
Skip? For prolonged periods of exercise, it is important that you replace spent carbohydrates and electrolytes which aren’t provided in high enough quantities in such beverages.
Such drinks often contain 50 calories or less in a serving, which is achieved by lowering the carbohydrate content through the replacement of sugar with a sweetener. They often do come with a little extra by means of vitamins and minerals than their fully loaded big brother, but accordingly to Girard Eberle – author of publication Endurance Sports Nutrition – there is little evidence that their addition to the beverage will aid your performance.
Fruit juice and soft drinks
When? If you’re trying to get one of your five-a-day and need to hydrate either before or after your run. Soft drinks contain little nutritional value but will help you hydrate before or after activity.
Skip? When hydrating or refuelling during activity.
In comparison to sports drinks, fruit juice and soft drinks carry a relatively dense carbohydrate concentration (roughly 10-14%) which leads to slow fluid absorption; however these will still help you hydrate out of exercise. When considering fruit juices, make sure you check the label to ensure to is made with 100% fruit juice.
Sugar and stimuant loaded drinks
When? If you’re already well hydrated and fed, these are a good way to boost your alertness before or after exercise, but not during.
Skip? During activity or if you are watching your weight. Also important to avoid such caffeine and sugary drinks if you have a history of heart palpitations.
A powerful mixture of sugar and caffeine is often contained in such drinks, both of which are known to give you a boost when you need it most, yet extremely high sugar contents (between 110 and 160 sugar calories per serving) may actually inhibit them from efficiently hydrating you due to its dense carbohydrate content. The stimulants often found in these drinks may boost your performance, however they can also increase your blood pressure and make you feel somewhat shaky if taken on an empty stomach.
Recovery drinks
When? Perfect post exercise beverage, especially if you are the kind of person that doesn’t have much of an appetite after a workout or race.
Skip? If it’s just an easy session and you don’t want the extra calories.
Adding a little protein to the carbohydrates you consume post exercise helps improve the restocking of your glycogen levels and also aids the facilitation of muscular repair. You should be looking at consuming a drink with roughly a four-to-one ratio of carbohydrates to proteins, which will help you recover for the next days session.
Beer and other alcohoic beverages
When? At a party or participating in a chunder mile.
Skip? Before or during any exercise, with the exception of the aforementioned mile!
