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Which drink is better during exercise?
What drink should you need to choose if you want to stay hydrated during exercise? A sport drink? Or water? Or maybe juice or carbonated soft drinks? Coffee or tea? Maybe an alcoholic beverage?
Let′s take a short look to each one and then you will choose what you like and/or what is best for you.
Sports Drinks
With no doubt, sports drinks don′t hydrate better than water. But because of their better taste you are more likely to drink a lot of sports drinks and this leads finally to better hydration. Because of their typical sweet-tart taste combination you will be always thirsty, so you will keep drinking a sports drink long after water has lost its appeal. An attractive array of colors and flavors are available. These drinks tend to offer lower calories than juice or soft drinks.
Carbonated Soft Drinks
All the carbonated soft drinks aren′t good for the body. The acids used to carbonate and flavor these beverages will damage your teeth and may even weaken your bones. They are complete empty of any real nutritional content. But what can we say, they taste great! The carbohydrates will slow your absorption of water, but they will also provide a quick energy boost. In the long run, they aren′t good for you, but if hydration is your goal, soft drinks aren′t a bad choice. Don′t choose drinks with lots of sugar or caffeine, which will lessen the speed or degree of hydration.
Juice
It isn′t the best choice for hydration, although it may be nutritious. The fructose (fruit sugar) reduces the rate of water absorption so cells don′t get hydrated very quickly. Juice is a food in its own right and it′s uncommon for a person to drink sufficient quantities to keep hydrated. Juice has carbohydrates, vitamins, minerals, and electrolytes, but it isn′t a great thirst quencher.
Coffee and Tea
Coffee and tea can sabotage hydration because they both act as diuretics, meaning they cause your kidneys to pull more water out of your bloodstream even as the digestive system is pulling water into your body. If you add milk or sugar, then you reduce the rate of water absorption even further.
Alcoholic Beverages
Alcohol dehydrates your body even if they say alcoholic beverages are better for hydration than, say, seawater.
Water
It maintains the best natural level of hydration, because it hydrates better than any other liquid. You can drink water before and during exercise. Water is also less expensive and more available than any other drink. 4-6 ounces of water for every 15-20 minutes of exercise is enough. But drinking water is relative, depending to each person. Some people like water taste over other drinks, other find it bland and will stop drinking water before becoming fully hydrated.
So, in conclusion water is the best, but it only helps you if you drink it. Choose water for maximum hydration, but feel free to mix things up a bit to cater to your personal taste. In the end, the quantity of liquid is the biggest factor for getting and staying hydrated.
[Author]
Alexandra Popa