Water or Sports Drinks—Which is the Best Choice for You?

After an intense workout, you lose water through sweat, but that's not all that's lost. You may also be depleted of carbohydrates and electrolytes such as sodium and potassium. Water can't replace those nutrients, which is why some people rely on sports drinks instead.

Products such as Gatorade, Powerade, Nuun, and Biosteel are formulated to replace the electrolytes that are lost during exercise. But how do you know if you should rely on plain water, or if you need to replace carbohydrates and electrolytes, too? Here's what you need to know about water and sports drinks including which one is the best choice for you.

What You Need to Know About Dehydration

The human body is made up of about 60% water, which helps regulate body temperature, flush body waste, and deliver oxygen all over the body. Water also is vital to human health and is the major component of most body parts. That's why it's important to stay hydrated daily, whether you exercise or not.

Each day, we take in water though foods and beverages, and we get rid of water though urine, feces, sweat, and breath. It's important to keep a good balance of water coming in and going out.

The U.S. National Academies of Sciences, Engineering, and Medicine says that an adequate daily fluid intake is about about 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) for women. This includes all fluids even from the food you eat—not just water.

Not getting enough fluids, particularly water, can lead to dehydration, which occurs when you have lost too much fluid from the body or when you lose more than you take in. This experience may occur due to excessive sweat, fever, vomiting, diarrhea, or simply from not drinking enough fluids.

Extra hydration is necessary when you are ill, especially with a fever, vomiting, or diarrhea. People who exercise or work outdoors in hot weather are also at risk of dehydration, so it's vital to watch for the warning signs.

Your hydration level can also be affected by your age, medications, health conditions, weather, and the altitude you're at. Not having enough water can have negative impacts on both physical and mental performance.

Studies show that even mild dehydration during sports can lead to reduced endurance, increased fatigue, reduced motivation, and increased perceived effort. If you work out regularly, make sure to work out with a hydration bottle handy.

Why Water is a Good Choice

Water is essential for life. Plus, the Dietary Guidelines for Americans say that calorie-free beverages, especially water, should be the primary beverage consumed.

From a nutrition perspective, water is a great choice because it has no calories, sugar, caffeine, or fat. It also helps ensure that the body stays well-hydrated.

When Should You Choose a Sports Drink?

Sports drinks can be a beneficial way for endurance athletes to replenish lost nutrients, but they are not necessary if you exercise for less than 1 hour at a light to moderate level. The Centers for Disease Control (CDC) indicates that the average person should rehydrate with water, not sports drinks.

Sports drinks are recommended, though, when excessive sweat is lost. Athletes with high sweat rates, very salty sweat, or who take part in sustained exercise for longer than 1 or 2 hours require sodium replenishment, and sports drinks are a good option.

Sports drinks may also be helpful for athletes competing in lengthy events conducted in hot conditions, such as a tennis tournament or a marathon. They also may be helpful for those wearing excessive clothing, such as football players or BMX competitors.

Runners planning to run continuously for at least 1 hour on a hot, humid day may want to consider a sports drink—especially if they sweat a lot and lose a lot of sodium. They should choose an energy drink that contains carbohydrates to replenish glycogen stores, and electrolytes to replace those lost in sweat.

The goal of drinking during exercise is to prevent excessive dehydration and changes in electrolyte balance. But we're all different in terms of sweating rates and the loss of electrolytes, so it's best to work with a healthcare provider on a customized hydration program.

What to Look for in a Sports Drink

Sports drinks are formulated with carbohydrates and electrolytes to help replace nutrients that are lost during exercise. Some sports drinks come ready-made in bottles, and some can be purchased as tablets or powders that you can add to water.

Sports drinks are formulated with the right balance of carbohydrates and fluids so they are emptied quickly from the stomach and are rapidly absorbed by the intestines. Most contain sugar, but some sports drink are made with artificial sweeteners and are carbohydrate-free, so read labels carefully to be sure you know what you are getting.

Sports drinks also contain a mix of electrolyte minerals including sodium and potassium. Sodium drives up the thirst mechanism, which makes you want to drink more. It also increases fluid absorption and retention. Potassium is added because it helps with muscle contraction during exercise.

A Word from Verywell

For everyday exercise like a walk, leisurely bike ride, or swim, hydrating with water is the best option. But if you exercise for 1 hour or more, sweat excessively, or are active in hot climates, a sports drink with carbohydrates, sodium, and potassium may be the right choice for you.

Work with a healthcare provider or registered dietitian to determine your hydration needs—especially if you take medications or have a medical condition that make you prone to dehydration. They can advise you on your individual hydration needs.