We know water is the best beverage to stay hydrated—but people who partake in strenuous exercise may need something more than just water. “Depending upon how extensively you exercise, you can consume about half your fluid intake in water and half in a beverage that contains electrolytes and some carbohydrates,” Katherine Zeratsky, RDN, tells the Mayo Clinic. “The reason you want a beverage that includes both is that when you sweat, your body is losing fluid, along with those electrolytes, such as sodium and chloride. Carbohydrates provide fuel for your working muscles.” Here’s what the experts say.
RELATED: 10 Simple Ways to Stay Hydrated.
Hydration Is Important
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For many athletes, hydration is important not just for health but for performance. “Hydration during a game, tournament or workout ― not just before and after ― can fall below the radar of an athlete and their trainer, but performance depends on it,” Rayven Nairn, MS, RDN, LDN, tells Johns Hopkins Medicine. “Getting dehydrated puts you at risk of headaches, cramping and more serious complications like heat stroke or other heat disease.”
Salt and Electrolytes
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Salt is what needs to be replenished for hydration, experts say. “In terms of sports hydration, when we’re talking about electrolytes, we’re mainly talking about salt, plain and simple,” says Nairn. “Whether you’re sweating from exercise or sweating from a fever, you’re losing electrolytes and fluid — and over time it will cause dehydration,” Kate Patton, MEd, RD, CCSD, LD, tells the Cleveland Clinic.
Healthy Diet
ShutterstockSticking to a healthy diet can keep electrolyte levels steady. "The best way to maintain electrolyte balance is through a healthy diet," Kelsey Sackmann, RD, tells Nike. "Electrolytes are found in a variety of foods like fruits vegetables, such as bananas, potatoes, green leafy vegetables, nuts, seeds, and dairy products. In a typical Western diet, a common source of sodium and chloride can be found in table salt."
Sports Drinks
ShutterstockSports drinks can be beneficial after a workout, experts say. “During or after a long workout, a sports drink is a great choice to ensure proper hydration for maximum performance and recovery,” Patton says. “That’s where you’re going to see the benefits.”
Diluting Electrolytes
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“Athletes may get bored with water,” Nairn says. “To some extent, plain water is not always the best ― drinking too much water can dilute electrolytes. The goal is to maintain balance. Along with water, eating your hydration is important. I recommend fruit, such as pineapple or watermelon, combined with sports drinks or water infused with electrolytes and water-soluble vitamins such as C and Bs.”
