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Is water or a sports drink better for sports performance?
Water is a great thirst quencher and is suitable for people engaging in low intensity or short duration exercise (less than 30 minutes). However, it does not contain carbohydrate (sugars) or electrolytes to replenish losses from high intensity or long duration exercise.
Sports drinks contain an appropriate balance of carbohydrates and electrolytes allowing athletes to replace fluid and electrolytes, whilst providing an additional source of fuel from carbohydrate. Sports drinks are also likely to promote better fluid intake than water as people tend to drink more if they enjoy the taste of a drink.
Strategies for good hydration during sport
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Choose a beverage that is cool and palatable. |
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Be aware of likely fluid losses by monitoring fluid balance in training sessions |
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Practice drinking so you know what feels comfortable. |
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Take advantage of breaks and opportunities for fluid intake. |
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Make sure fluids are available in breaks such as quarter time and half time.
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Make sure you use your own drink bottle so that you can monitor your own fluid intake. |
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If your sport allows players to drink during play, ensure that you utilise trainers or have a drink near the sidelines. |
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