Health Watch by Aaron K. Akins

The North Jefferson News



Spring is upon us as we look forward to the heat of the summer in the upcoming months.

With the warming weather comes a simultaneous increase in outdoor activities such as exercising, baseball, hiking and backyard sports. As our activity levels increase in intensity and duration and our body begins to work hard to naturally regulate our body temperature by producing sweat, it is necessary to ensure appropriate hydration.

Three main factors that affect fluid loss during activity are temperature, sweating and duration/intensity. With the increasing popularity of sports hydration drinks comes the inevitable question of whether or not sports drinks are more beneficial than water.

Our bodies are made up of 70 percent water, some of which is lost during activity. Therefore, the natural choice for hydration is water. In fact, water is important not only during activity, but it is the most essential ingredient to a healthy life.

Amongst other important functions, water has an important role is temperature regulation through sweating, lubrication of joints and tissues, transportation of nutrients and facilitation of digestion. It is recommended that an individual drink 4 to 6 ounces of water for every 15 to 20 minutes of exercise or activity. The bottom line is that water hydrates better than any other liquid and tends to be healthier, less expensive and more available than other hydration beverages.

The problem is that while some of us prefer the taste of water over other liquids, many people, including children, find it relatively bland and will stop drinking it before becoming fully hydrated. Therefore, individuals often chose to hydrate their bodies using the “better tasting” sports drinks.

Though sports drinks do not hydrate better than water, the advantage is that people are more likely to drink larger volumes thus leading to better hydration. Sports drinks are loaded with sugar and their bitter-sweet taste doesn’t quench thirst, so naturally people have a tendency to keep consuming sports drinks long after water has lost its appeal.

In addition to their sweet taste, sports drinks are available in an attractive array of colors and flavors, thus appealing to children. Sports drinks not only offer a carbohydrate boost, but they also replete electrolytes (salts) that may be lost during strenuous activities.

Athletes playing high intensity sports such as football or soccer, especially for extended periods of time, may benefit from a sports drink immediately after the activity to replace important electrolytes. With that said, the need for a full load of carbohydrates and calories after low-intensity activities is nil. Sports drinks that contain very large carbohydrate levels actually hinder the absorption of fluids into the body, thus having a negative effect.

In summary, during normal activity sessions where the weather conditions are reasonable, water is all you really need. Water is free, readably available, and is the best source of hydration when it comes to normal activities under normal conditions.

Though sports drinks usually taste good and encourage individuals to drink higher volumes, they are not always necessary. However, sports drinks can be helpful in individuals who are exercising at high intensities for 60 minutes or longer. In high intensity situations fluids that supply 60 to 100 calories per eight ounces are helpful to supply the needed calories that the body requires.

The take-home message is that when you or your family are enjoying physical activities, the most important thing that you can do for your body is to remain hydrated, whether it is through consuming sports drinks or enjoying the clean crisp taste of water.

Aaron K. Akins is a PharmD candidate from the McWhorter School of Pharmacy working at The Pharmacy in Mt. Olive. The Pharmacy can be reached at 631-1201.