Sports Drinks or Plain Old H₂O
By Eileen Walsh, M.S., R.D.
Lutheran General Fitness Center

With summer rapidly approaching, it is time once again to consider the basics of exercising safely in the long-absent sun and humidity. A primary consideration of sports active people at all times, but especially in summer, is fluid and hydration status.

The human body consists of approximately 65 percent water and adequate fluid intake is an essential component of athletic performance. Fluid performs a number of critical functions:

• Fluid in blood transports glucose to working muscles and carries away the lactic acid.
• Fluid in urine eliminates metabolic waste products from the body.
• Fluid in sweat dissipates heat through the skin.

If too little fluid is consumed or too much fluid is lost through perspiration, athletic performance can suffer. In extreme cases, medical complications can occur.

How Much Is Enough?
Sedentary people should drink about eight glasses (64 ounces) of water each day, and sports active people should consume even more. To increase awareness of sweat loss during exercise, weigh yourself before and after a hard workout. Each pound lost represents one pound (or 2 cups) of sweat.

• In preparation for difficult endurance exercise, drink 2 to 3 large glasses of fluid 2 to 3 hours before the event and 1 to 2 cups of water 10 minutes before start time.
• During strenuous exercise, drink as much fluid as possible. Ideally, 8 to 10 ounces every 20 minutes.
• Don't trust your sense of thirst to reflect your need for fluid. Drink before you feel thirsty.

Water is always an excellent choice for the recreational athlete. It is more quickly absorbed than juices or sports drinks.

For those who exercise hard for 90 minutes or more, a beverage supplying 60 to 100 calories per 8 ounces helps to supply the needed energy calories required for continuous performance. Diluted juices and sports drinks are good choices.

Drinks with caffeine or alcohol act as diuretics. These are NOT good choices for fluid replacement.

Electrolyte replacement is usually not an issue among those who consume a balanced diet.

Drinks to Quench Your Thirst!

Slam Dunk!!
1 cup OCEAN SPRAY (Cranberry Juice Cocktail)
1/2 cup lemonade

Triple Play!!
2/3 cup MAUNA LA'L (Hawaiian Guava Fruit Drink)
1/4 cup lemon-lime soda
1/8 cup pineapple juice
1 teaspoon lime juice