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Fluid intake has become a hot topic in today's frenzy over correct nutrition. However most articles generally do not relate correct fluid intake to those who partake in regular physical activity nor the amount of hydration required for post-activity when the body is recovering and continues to lose fluid through sweating and urinating. (A loss of 1kg Body Weight through dehydration would require a fluid replacement intake of 1500ml). Little consideration is also given to whether or not it is preferable to opt for a sports drink or simply water.

Dehydration not only affects the central nervous system as well as other symptoms such as nausea and vomiting, it also affects performance levels during exercise. Regular fluid intake during exercise equates to an average of approximately 1 litre of fluid per hour although much of this is dependant on exercise intensity and weather conditions.

For those who exercise for 3 hours or more or partake in marathons, sufficient electrolyte replacement is paramount as incidence of hyponatremia (overhydration) or water intoxication can develop through simply over consuming water alone. In these instance an electrolytic sports drink is the best source of hydration.

Sports Drinks are not exclusive to the serious athlete and can assist all those who participate in physical activity. The majority of sports drinks are isotonic meaning they contain a combination of water, nutrients as well as a 6-8% balance of sugar. As well as preventing the onset of fatigue the fast-acting carbohydrates work as the main source of energy during exercise.
Such drinks will also usually contain B vitamins to assist in carbohydrate absorption as well as various other ingredients from caffeine for mental alertness to L-Carnitine, an amino acid that transports fats within cells as well as playing an important role in metabolism. For these reasons I would always suggest a sports drink over water and as most of the products on the market are provided in 500ml and 750ml it would be fair to suggest that water could also be consumed should the requirements exceed the quantities in which the market leaders are produced.

Aside of these factors the key decision is choosing a palatable sports drink that is ideally not too sweet and offers the correct nutrients to assist you in your exercise goals. As a rule of thumb, the more nutrients and "buzz" word ingredients (such as L-Carnitine) the more unusual the taste or aftertaste. Generally the better tasting products are the ones that simply include electrolytes and B vitamins although this is a matter of opinion. The only real consideration would be those products that are quite strong or sweet to taste as these psychologically will not feel as refreshing or hydrating in either intense exercise or extreme climates.

Learn more about this author, James Bodsworth.
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