Sports drinks versus water

As a personal trainer, I know that staying hydrated is crucial when it comes to exercising effectively. Water, of course, is the go-to choice for most people when it comes to hydration but it’s hard to miss the marketing hype around sports drinks and are often touted as being superior to water for improving sports performance.. But is that really true? Let’s dip our toe into the world of hydration in sports and explore whether sports drinks truly live up to the publicity.

What are sports drinks and how do they work?
Sports drinks are specially formulated beverages that contain a combination of carbohydrates, electrolytes, and sometimes even proteins. They state that they are designed to replenish fluids and provide an energy boost during prolonged or intense physical activity. The carbohydrates in sports drinks are typically in the form of sugars, which serve as a quick source of energy for the body. Electrolytes, such as sodium and potassium, help maintain fluid balance and aid in muscle function.

Debunking the myth - are sports drinks truly superior to water?
Right then, let’s jump in headfirst and see if we can work out which beverage is best - sports drinks or good old H2O? The answer is not as straightforward as you might think. Sports drinks are backed with millions of dollars in marketing support and they do come with added benefits such as electrolytes, but water is often just as effective, if not better, for hydration during competitive sports. Sounds like I am fence sitting here but the key lies in understanding fluid balance and how the body regulates it during exercise.

Understanding fluid balance during exercise
I’m no scientist so this is going to be very topline!  During physical activity, our bodies lose water through sweat – we all know that bit. We all also know that this loss of fluid can lead to dehydration if not properly replenished and being dehydrated can have a significant effect on performance whether you are simply powering through a workout in one of my classes or competing on the world stage at the Olympics.

The reason dehydration has such a significant effect is because the primary goal of hydration during exercise is to maintain fluid balance in the body. Water plays a crucial role in this process, as it helps regulate body temperature, transport nutrients, and lubricate joints and when we sweat, the body loses both water and electrolytes that are important to keeping these processes working effectively.

The role of electrolytes in hydration
Electrolytes are minerals that carry an electric charge and play a vital role in maintaining proper hydration. They help regulate the balance of fluids inside and outside of our cells. Sodium is an essential electrolyte for hydration as it helps the body retain water. While sports drinks often contain electrolytes, it's worth noting that the average person's diet typically provides an adequate amount of these minerals. 

Where the replacement of electrolytes becomes important is for those athletes operating at a high level for over an hour, especially in hotter weather – think centre court at the Australian open.  Smashing the ball over that net for hours in 30+ degree heat means some serious sweat is happening which leads to the depletion of electrolytes.  Even an elite athlete’s diet is not going to be able to replenish that fast enough to support them through a grueling five sets.  This is where sports drinks can be highly effective and are a superior choice to water.

The benefits of water in sports performance
Water might not come with the massive marketing campaign but it’s readily available, inexpensive, and has no added sugars or unnecessary additives. Most importantly, water is easily absorbed by the body, allowing for quick rehydration. Water consumption doesn’t need to be limited to pre or post exercise to be beneficial either as some studies suggest that consuming water during exercise may enhance endurance performance and decrease the risk of heat-related illnesses.   Kind of seems a bit obvious really….

Sports drinks vs. water - which is better for competitive sports?
So which is truly better for competitive sports?  The truth is, it depends on the individual and the specific circumstances. For most athletes engaging in moderate-intensity exercise, who eat a balanced diet and keep up with drinking water regularly, water is more than sufficient to meet their hydration needs when exercising or competing.  If this is you, sports drinks will simply add additional sugar and salt to your diet that your body simply doesn’t need. 

However, for those participating in prolonged or high-intensity activities lasting longer than one hour, sports drinks can provide an additional source of energy and electrolytes. The impact of these drinks can be immediate as they provide an easily accessible source of energy (carbohydrates in the form of sugar) and the replacement of electrolytes such as sodium and potassium that have been lost through the process of perspiration.

Remember, everyone's hydration needs are different, so finding the right strategy for your individual needs is key. Whether you choose water, sports drinks, or a combination of both, the most important thing is to stay properly hydrated to optimise your performance on and off the playing field.