Distance runners commonly wonder if water is actually the best method of hydration or if sports drinks would be a better choice. There has been a lot of sound research on this topic in recent years. It is evident that proper hydration is critical among athletes, but what may not be as clear is identifying the best method for maintaining optimal hydration during an event, or adequately rehydrating after an event. For years, water was thought to be the best type of fluid replacement. However, with the birth of the sports beverage industry, and as a result, the multitude of studies examining hydration, it is possible that water may not be the best method of rehydration after all. Sports drinks contain some things that water does not in order to promote optimal rehydration.

Carbohydrates, in sports drinks, are there to provide the working muscles with energy. They can replenish our energy stores after a run to aid in our recovery or during a run so that we don't run out of fuel. In addition to this very important role, carbohydrates have other very useful functions. When we consume anything before or during exercise, it is not a good feeling to have it remain in our stomach for a long time. It can cause discomfort, as I'm sure we all know. The addition of carbohydrates to our beverage causes the gastric emptying rate to increase (it empties out of our stomach faster) allowing both the carbohydrate and the fluid to be absorbed and used by our body quicker. We have to be careful not to overload on the carbohydrates though because a concentration that is too high can cause the opposite effect. Look for a solution that is somewhere between 6-8%. A concentration of up to 10-11% has been seen to be effective as well, but some people have gastrointestinal problems if the concentration gets this high. Carbohydrate tolerance varies among people, so you have to figure out which concentration works best for you.

Another important feature of sports beverages that is not a part of water is sodium. Sodium has several valuable roles that are necessary for quick and adequate rehydration. A small amount of sodium is added to sports drinks because it aids in the absorption of water and the carbohydrates. This results in quicker rehydration and a more immediate supply of fuel. In addition, sodium also helps maintain our blood volume. Its presence in the blood attracts fluid and keeps blood volume from dropping. Proper blood volume has been an indicator of athletic performance. There are individuals who tend to lose more sodium in their sweat than others. For these individuals, when sodium is not adequately replaced, a decrease in performance is inevitable. For the rest of us, sodium is still crucial in maintaining optimal blood volume and as a result, optimal performance. One last beneficial feature of sodium is that it actually increases the physiological drive to drink. The feeling of thirst is not a good indicator of adequate hydration, and often times, when we drink water, our thirst mechanism is shut off before we have physiologically had enough. Sports drinks leave you thirsting for more, thanks to sodium.

More and more we are seeing new things being added to sports beverages. We need to remember that not all of these additions are necessarily going to make us better. But it is important to take care of our physiological needs. There are several factors that contribute to optimal performance, some of which may be out of our control. Focus on the things you can control. Don’t let something like dehydration be the reason you don’t perform up to your potential!