Which is better: sports drinks or water?

Are sports drinks better than water? If sports training lasts less than 60 minutes, the water - it's all you need. If exercise lasts more than an hour, it is better to use sports drinks.

The fact is that the sweating from the body is displayed together with the salt water. If this deficit is not replenished, dehydration occurs. Sports drinks contain electrolytes such as sodium, potassium, magnesium, calcium and water. These compounds replace lost fluids faster than water. Sports drinks also contain carbohydrates, which activate muscles work.

Kids and sports drinks

Particularly important to carry out correction fluid loss in children. After all, unlike the adult child's body is unable to regulate its water-electrolyte balance. Sports drinks can effectively fill the balance.

How much fluid is needed?

The volume of fluid intake depends on the type and intensity of physical activity, the level of individual metabolism and body weight and external conditions. As a rule, it is enough to consume 100-150 ml of fluid every 20 minutes during exercise, and drink the liquid at the beginning and end.

Do not wait for the sense of thirst, as it is nothing as evidence of significant dehydration. Too large amount of fluid can reduce the concentration of sodium and lead to the so-called "water poisoning.

Use of sports drinks in high volume can lead to fluid retention in the body and adversely affect the stomach. To avoid this, dilute sports drinks half water.

Carefully read the label

Carefully read the label on the packaging of sports drink. Make sure it contains at least 6 and not more than 8 percent carbohydrates. If the drink contains more than 8 percent carbohydrates, this can lead to cramps, diarrhea and nausea. Carbohydrate content of less than 6 per cent did not provide the required amount of energy.

Other liquid

Fitness drinks are the best choice during training. They do not contain carbohydrates, as a consequence do not raise the energy level of an athlete. But energy drinks should not be consumed during exercise, as they contain caffeine, leading to dehydration. Tea and coffee also contain caffeine and does not contain electrolytes, which can not be used to replenish fluid and electrolyte balance.

Make your choice

Everyone is well placed to make your own sports drink. Here are three possibilities:

* Isotonic: for mid-level athletes. Mix 200 ml of concentrated orange juice with one liter of water and add a pinch of salt.
* Hypotonic: For athletes with low levels of sweating (jockeys and gymnasts). Ingredients are the same as in the previous recipe, but used 100 ml of juice.
* Hypertensive: for distance runners and those who need a higher level of carbohydrates and electrolytes. The same recipe, but with the addition of 400 ml of juice.