Sports Drinks Are Good But So Is Water

To quench a thirst when exercising, many people reach for a bottle of a popular sports drink. But according to a Kansas State University nutrition professor, most people can get the same results by drinking water.

"In most cases your sweat losses can be replaced by simply drinking water," says Kathy Grunewald, professor of foods and nutrition. "Sports drinks are generally for individuals who exercise continuously for more than 90 minutes or have heavy sweat losses."

If you lose more than 5 to 6 percent of your body weight in sweat losses during a given workout, then you should consider electrolyte replacement, Grunewald says, particularly if you get muscle cramps during exercise.

"The general rule of thumb for electrolyte replacements is that they should contain 6 to 8 percent carbohydrate by weight," Grunewald said. "That translates to not more than seven to nine calories per ounce if you look at the label."

"I think people are so conscious of carbohydrate loading, vitamins and minerals that often times they overlook water as ergogenic aid," she said. "And so one of the advantages for sport drinks is that they are a palatable way to get fluid into the body."

Source: Kansas State University News Services, Manhattan, KS, March 5, 1998