We all know that when we work out, it’s important to stay hydrated. Something we may not be so clear on is what exactly we should drink when we exercise. Ordinary water, of course, is the classic choice. But with store shelves everywhere full of sports drinks, energy drinks, and various flavored and fortified waters, what’s an exerciser to do? Experts say it all depends on your taste — as well as the length and intensity of your workouts.

For many people, when they get thirsty the only cure for their dry mouth is good old H20. But if your somebody who likes a little flavor, that’s ok too. If you’re more apt to replenish your fluids if you had a flavored sports drink to choose from versus regular water, that’s just fine. What counts is that you are putting some fluids back in your body after you’ve sweated and perspired throughout your workout. Some people sweat more when they workout, some less. You must learn your own pattern of fluid loss if you are to properly stay hydrated.

So what benefits are there to these sports drinks that are taking up so much shelf space at the grocery store? A sports drink basically offers your body three things it needs when exercising:

• Hydration. The American College of Sports Medicine recommends that people drink about 17 ounces of fluid about two hours before exercise, to promote adequate hydration and allow time for the body to excrete any excess water. During exercise, they recommend that athletes start drinking early and at regular intervals in order to take in fluids at the rate they’re losing them through sweating.
• Fuel.The carbohydrates found in sweetened sports drinks provide energy to help delay fatigue. The Gatorade Co. says lab tests have shown that 6% carbohydrate (14 grams of carbohydrate per 8 ounces of water) is the optimal percentage of carbs for speeding fluid and energy back into the body.
• Electrolytes or Minerals. These are things like sodium, potassium, and chloride that athletes lose through sweat. When water goes out of the body, so do electrolytes. And when the body is losing lots of water (as during exercise), it makes sense that you need to replace electrolytes.

So what if you’re just an every-now-and-then kind of person when it comes to tough workouts? Do you really need a sports drink when you exercise? The answer, it seems, lies once again in how much you’re sweating. The American College of Sports Medicine says that during exercise lasting less than one hour there’s little evidence of any difference in performance between exercisers who drink beverages containing carbohydrates and electrolytes, and those who drink plain water.

As with many things in life, it all comes down to a matter of personal taste/preference/choice. Regardless of what you choose to drink, make sure you’re getting plenty of fluids when you exercise. It will help you make the most of your workouts and help prevent damage or undue stress to your body.