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Sports drink or water, Which is better?

The body needs to maintain operations within a narrow temperature range. When temperatures fall, we take steps to conserve body heat. When our core body temperature drops, we start to shiver; this reaction takes advantage of the fact that working muscles give off heat.

When we are physically active, it's the excess heat that becomes the issue. The body takes steps to prevent overheating. Small blood vessels dilate near the skin's surface to radiate heat into the air. The skin then begins to dampen with perspiration to take advantage of the cooling effect of evaporation.

The fact that water loss is a key component of the body's cooling system explains why it is important to remain well hydrated during physical activity. A water shortage makes it more difficult to pump blood into the muscles and fluids to the skin surface to maintain efficient cooling. If the body overheats, athletic performance suffers, and there is a risk of heatstroke.

Perspiration is not pure water; it contains electrolytes, mostly notably sodium and potassium. During prolonged exercise, considered to be greater than 60 minutes, it helps to have drinks that include trace amounts of these elements.

Then there is the energy issue. A small amount of sugar in a drink can help maintain performance by bolstering blood glucose, an important source of energy for muscles involved in athletic efforts. Sugar also improves palatability and encourages consumption. “Small,” however, is the key; too much sugar slows absorption and leads to bloating and cramping.

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