Tiffany Oster, Virginia State University Dietetic Intern
Sports drinks can be a beneficial recovery tool after high intensity workouts or activities. However, they are only necessary if you exercise for more than 60 minutes. Sports drinks contain water, electrolytes (primarily sodium), and sugars to speed hydration after workouts. For low intensity activities and workouts with durations less than 60 minutes, water will provide you with the proper hydration. By drinking sports drinks when they are not necessary you are consuming extra calories and sodium that you don’t need, which has the potential to result in weight gain or the inability to lose weight. To make sure you stay properly hydrated while training and during the race consume water prior to and during your run.
Tips for hydration. Take small sips of water during activity and have plenty of fluids between training sessions. Carry around a bottle of water to drink throughout the day to reach your fluid goals. Approximately 3-4 hours before beginning exercise, consume 16-24 oz of fluid. One hour before beginning exercise, consume an additional 8-16 oz. Each day you should consume a total of 68 to 100 ounces of fluids. Once you start longer runs and being using sports drinks, continue to drink water. It is also important to remember to drink the same sports drink during the race that you used during your training-some people can have stomach upset if they try a new sports drink for the first time during a race!
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