How to Choose the Right Sport Beverage

Few of us consume enough liquids, but this is especially true of athletes. Athletes need to drink 500 ml for each 500 gm of weight lost through activity to recover lost fluids.

Adequate hydration is essential to sport performance and overall health. Even slight dehydration can compromise heart and brain function, impairing an athlete's ability both to 'think fast' and 'move fast.' As little as 1 percent loss of body water may impair physical function. By the time water loss has climbed to 2 percent, every athlete will notice the difference in exercise capacity. More than 7 percent dehydration can cause total collapse.

But dehydration is not only about water. With every drop of fluid lost, the human body loses essential nutrients. Sport hydration, then, is not just about drinking water; it's about choosing a sport beverage scientifically formulated to replace nutrients-such as electrolytes, carbohydrates, vitamins, and trace minerals-lost during intense activity, without adding ingredients-such as sucrose, fructose, and artificial sweeteners-that contribute little or nothing to health.

When choosing a sport beverage, check ingredient labels for the following:

Electrolytes, including potassium, calcium, sodium, and magnesium. Electrolyte loss can impair heat tolerance and reduce performance. It can also induce cramps, exhaustion, and heat stroke. Athletes cannot fully re-hydrate-and therefore cannot fully recover from intense exercise and get on with training-until electrolytes have been replaced.

Carbohydrates, which we store as glycogen until our bodies need it to provide energy. Strenuous exercise significantly depletes glycogen and can result in fatigue and injury. It takes 24 to 48 hours to replenish glycogen stores, but consuming carbohydrates after an intense workout, preferably in liquid form, can reduce this time.

Vitamins, such as B, C, and E. Exercise depletes B Vitamins, which support carbohydrate, protein, and fat metabolism, and which are crucial if athlete's bodies are to convert food into strength and energy. Intense activity also depletes antioxidants, increasing oxidative stress on the body and affecting overall health. Two of the most important antioxidant nutrients are Vitamins C and E.

Trace Minerals: Trace minerals play many roles in the body. For example, selenium works with Vitamin E to relieve oxidative stress, while chromium and manganese support help our bodies to maintain healthy blood glucose levels, which helps with controlling weight and sustaining energy.

Once you've found your sport beverage, the following tips will help you make the most of it:

Drinking fluids during exercise is not always possible. Prevent dehydration by drinking 500 ml of your beverage an hour or two before exertion and again immediately afterward.

Drinking a beverage containing concentrated minerals too quickly may cause mild stomach upset. Diluting your beverage and sipping it over 30 to 60 minutes should help.