On an average day, adult men need about 15.6 cups (3.7 L) of water and women about 11.4 cups (2.7 L). People get this water from drinking water itself, as well as consuming other fluids and foods. Water and other beverages account for about 80% of fluid intake. The other 20% comes from foods.
Beverages that contain caffeine do provide water, but caffeine is a diuretic: a substance that increases water loss in the urine. In general, caffeine-containing beverages only increase water loss for a short time. Over the course of a day, then, they do contribute to fluid needs. However, they are not a good drink choice during exercise.
People who exercise require extra fluids. Water is the only fluid most people need, but sports drinks are fine, too. They are not harmful and may offer some benefits. How a beverage affects fluid balance depends on the composition of the beverage consumed, the rate at which it is ingested, how quickly it leaves the stomach, and how fast it is absorbed from the intestines.
A good sports drink should empty from the stomach rapidly, enhance intestinal absorption, and promote fluid retention. To ensure hydration, adequate fluids should be consumed before, during, and after exercise.
During exercise, people should try to drink enough to balance water loss. Thirst is not a good indicator of fluid need, so exercisers should schedule fluid breaks. Even with regular fluid intake, it can be difficult to stay hydrated. People can sweat faster than they can absorb new fluid.
In most cases, however, the amount of fluid ingested by the athlete does not exceed the amount that can be absorbed and is enough to balance fluid losses. An exerciser’s best bet to stay hydrated is to drink 6 to 12 ounces (177 to 355 ml) of fluid every 15 to 20 minutes, beginning at the start of exercise.
Intense exercise that lasts longer than an hour may deplete the body’s carbohydrates stores. A beverage containing 4 to 8 grams of carbohydrates per 100 milliliter of water can help. Popular sports drinks, such as Gatorade and Powerade, have this level of carbohydrates. These beverages are also fine to drink during shorter bouts of exercise, though they are not necessary.
The carbohydrates help maintain blood glucose levels, providing a source of glucose for the muscles and delaying fatigue. Drinks with higher amounts of carbohydrates will empty from the stomach more slowly, delaying absorption. These types of drinks, such as fruit juices and soft drinks, are not recommended unless they are diluted with an equal volume of water.
Sodium and other minerals are lost in sweat. This loss usually does not affect health or performance if the exercise lasts less than about three hours. However, a beverage containing 0.5 to 0.7 grams of sodium per liter (1.2 to 1.8 grams of sodium chloride per liter) is recommended for people exercising one hour or more. Even in exercise lasting less than three hours the sodium is beneficial because it makes the drink taste better and can stimulate thirst; this can help increase fluid intake.
Some sports drinks contain this much sodium, but others do not. A drink containing sodium also will help prevent hyponatremia in athletes who overhydrate and in those participating in endurance events, such as ultramarathons or Ironman triathlons, who lose large amounts of sodium in sweat.
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1. Have fun exercising and get fit in no time
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