Water or electrolyte drinks: What's better for athletes?

Staying hydrated is essential for all athletes and supporting their physical performance, but there's an ongoing debate: should they drink plain water or opt for electrolyte drinks instead? Understanding the benefits and differences of each can help athletes make the best decisions for maintaining their hydration and striking the right balance with both options.

Why are electrolytes important?

Electrolytes are minerals that carry an electric charge and are vital for various bodily functions. These minerals include sodium, potassium, calcium and magnesium. They help regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and rebuild damaged muscle tissue.

Role of electrolytes in athletic performance

During intense physical activity, athletes lose electrolytes rapidly through their sweat. If not replenished, this can lead to imbalances that affect their performance and health. Symptoms of electrolyte imbalance include muscle cramps, dizziness, irregular heartbeat and fatigue.

How to replenish electrolytes

To maintain endurance and performance, athletes should focus on replenishing electrolytes during and after exercise. Here are some effective ways to accomplish this:

• Consuming electrolyte drinks - Sports drinks like Gatorade and Powerade are convenient hydration beverages available at most stores for purchasing, and they are specifically designed to replenish lost electrolytes. They often contain sodium, potassium and other essential minerals, along with sugar for a quick energy boost.
• Eating electrolyte-rich foods - Foods like bananas, oranges, spinach and yogurt are excellent sources of natural electrolytes. Incorporating these healthy items into your diet will help maintain your body’s electrolyte balance.
• Making your own electrolyte solution - You can easily make your own DIY electrolyte drink by mixing water with a pinch of salt, a splash of citrus juice and a little honey for taste. Coconut water is another nutritious, low-calorie hydration option that naturally contains electrolytes. These examples are healthier alternatives to commercial sports drinks with fewer added sugars and artificial ingredients.

Water vs. sports drinks

Wide-spread marketing, enticing colors and flavor combinations, and the commercialized hype around sports drinks has made them a popular beverage for athletes in comparison to just plain water. But what’s the better choice for properly hydrating your body? Read on to compare the benefits of both water and sports drinks and for guidance on when it’s best to consume them.

Benefits of water

Water is the most natural way to stay hydrated. It has several benefits, including:

• No calories or artificial additives - Water is calorie-free, making it a good choice for those mindful of their caloric intake or wanting to hydrate without consuming the additives used in other beverages.
• Readily available - Water is easily accessible and can be consumed without any preparation.
• Essential for hydration - Water is crucial for maintaining bodily functions, including temperature regulation and joint lubrication.

When to drink water: Choose water for low-intensity activities like walking or light jogging, for short-duration exercise sessions under an hour and for regular daily hydration.

Benefits of sports drinks

Sports drinks offer more than just hydration; they also have the following benefits:

• Electrolyte replenishment - Sports drinks contain specific added minerals designed to help maintain the body's electrolyte balance.
• Quick energy - The sugar in sports drinks provides a fast-acting source of energy, which can be beneficial for giving athletes an added boost during prolonged physical activity.
• Enhanced absorption - Some sports drinks are formulated to enhance fluid absorption, making them more effective than water for hydration during high-intensity activity.

When to choose sports drinks: Choose electrolyte/sports drinks for high-intensity activities like running, sports games or all-day competitions, for long-duration activities over an hour, and for physical activity in hot and humid conditions.

Additionally, sports drinks are a great hydration option when recovering from illness. After bouts of vomiting or diarrhea, electrolyte drinks can help your body quickly restore lost minerals and fluids.

Avoiding overhydration

While staying hydrated is important, overhydration can happen if you’re not careful about how much water you consume. Although rare, drinking water excessively can dilute your electrolyte levels too much, leading to a condition known as hyponatremia. Symptoms include nausea, headache, confusion, and in severe cases, seizures.

Signs of overhydration:

• Swelling of the hands, feet and lips
• Nausea and vomiting
• Persistent headache 
• Confusion and mental disorientation; Note: this is a severe symptom requiring immediate medical attention

How to avoid overhydration:

• Monitor fluid intake - Be mindful of how much water you drink, especially during and after exercise. Avoid chugging large amounts of water all at once.
• Listen to your body - Thirst is a natural indicator of the need for hydration. Drink when you’re thirsty and space out your sips instead of consuming all your water quickly in one sitting.
• Balanced hydration - Consider alternating between water and electrolyte drinks during physical activity for a well-balanced approach to hydration.

The good news is overhydration is not a common occurrence. “Drinking too much water rarely causes overhydration. This is because healthy kidneys will naturally excrete excess water in the body,” says Cindy Leuck, Gundersen Nutrition Therapy clinical manager. “However, people with certain medical conditions are at higher risk for overhydration, as are endurance athletes who drink water excessively during long stretches of activity.”

For more information about nutrition and healthy hydration tips, call the Gundersen Nutrition Clinic at (608) 775-3447 or visit Nutrition's webpage.

In conclusion: water or electrolytes?

Both water and electrolyte drinks have their place in an athlete’s hydration strategy. The choice depends on the type, intensity and duration of your activities. For low-intensity or short-duration activities, water is usually sufficient for hydration. For high-intensity or long-duration exercises, especially in hot conditions, electrolyte drinks can be more effective.

By understanding the body’s needs and the role of water and electrolytes, you can ensure you’re staying properly hydrated and performing at your best!

Looking to quench your thirst for more hydration-related content? Check out the following articles:

• Are you over-hydrated?
• Why it’s important to stay hydrated
• 6 easy tips to avoid dehydration this summer