Remember that everyone’s hydration needs are different in varying environments and with different types of output, so test a few options to see what works best for you before committing. “Greater water loss via sweat will increase general hydration needs,” says O’Grady, “so active individuals need to pay particular attention to hydration both during and outside of exercise.” Staying hydrated more generally will have a positive impact on athletic performance, recovery, and injury prevention. Good hydration practices aren’t limited to what you drink during exercise, but throughout the day as well. Additionally, steer clear of products with a ton of additives, which will negatively impact the passive absorption of water. If you’re stuck on coconut water for your hydration boost, look for varieties with added sodium. While the popular beverage has plenty of hydrating properties, it’s naturally high in potassium but low in sodium. O’Grady uses coconut water as an example. Steer clear of products with a bad electrolyte profile, no matter how good the marketing might be. “I recommend starting at 250 to 300mg sodium per hour,” says O’Grady, “and salty sweaters need to aim for a higher intake.” “It can be impacted by temperature, humidity, altitude, clothing, genetics, and training status.” Before committing to one type of drink, try a few different brands and varieties to see what works best for your own fueling needs. “Sweat and electrolyte loss can vary greatly from person to person,” says O’Grady. Start by focusing on sodium content, and be prepared to experiment to find the ideal amounts for you. The best fit might actually vary based on output and activity. “Other electrolytes like potassium, magnesium, and calcium are lost to a much smaller extent in sweat, thus should be in smaller amounts in hydration drinks.”Ĭhoosing the right hydration drink isn’t just a matter of picking your favorite flavor. “Look for hydration drink mixes that contain at least 200 to 250mg of sodium per 12 ounces,” O’Grady says.
The more you sweat and the longer you’re sweating for, the more an electrolyte replacement should be a priority. According to O’Grady, the best hydration drinks focus on replacing sodium and chloride, the major electrolytes lost in sweat. “Electrolyte replacement becomes important when sweat loss-therefore electrolyte loss-is high,” says O’Grady, adding that it becomes even more critical if exercise duration extends beyond 60 minutes. For O’Grady, adding electrolytes to her hydration routine is necessary for athletic performance-and importantly, supported by her background in science. in nutritional physiology, and is an Ironman athlete, ultrarunner, and endurance cyclist. Shannon O'Grady is the CPO/COO of Gnarly Nutrition, has a Ph.D.
You should also be replenishing electrolytes lost through sweat with a hydration drink. But during high-output activities-especially in the heat-you shouldn't limit your hydration to water. Drinking enough water keeps your energy up and immune system functioning, and helps you sleep better, too. Proper hydration allows our bodies to regulate temperature, maintain joint health, and deliver critical nutrients to cells. Water breaks might be the last thing you're thinking about during an intense workout session or a long-haul hiking adventure, but taking stopping for a drink can be a lot more important for your performance than just quenching your thirst.
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