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Chug Along Drinking during exercise is key to hydration and health 
As athletes get hot and sweaty, many opt not to reach for a glass of water but for a sports drink, which many believe might be the better choice for the replenishment of fluids. However, one of the two may be the better option depending on how much energy a person has exerted, for how long a person was in the heat and what was eaten that day, say health experts. A sports drink is a water-based beverage that provides nutrients one may lose when sweating, says Kristine Clark, PhD, registered dietitian. When a person really works up a heavy sweat, say while running a marathon or working a heavy construction job, he or she could be losing water and electrolytes. The sports drink replaces those essential fluids and electrolytes sweat strips away. The drinks, which have an average of 70 calories per 8-ounce serving, also provide carbohydrates to provide energy to finish a race, says Clark, director of sports nutrition and assistant professor at Pennsylvania State University, University Park, Pa. "A sports drink isn't a magical way to get nutrients, but a convenient way when you're in an exercise environment and you can't get nutrients another way," Clark says. Most people won't need the caloric beverage. If someone is exercising in an air-conditioned gym and not breaking a sweat, a sports drink won't be necessary, Clarke says. Even if the activity takes place outdoors for short periods of time, water is great, says Dr. James Muntz, For those engaging in long-term outdoor activities, such as playing tennis or basketball, and sweating profusely for an hour or more, it is a good idea to consider a sports drink, says Muntz, internist at The Methodist Hospital, Houston and team physician for the Houston Astros. When close to home it's less necessary to be concerned about what drink is consumed as long as a person has stayed hydrated during an activity. "Every 15 minutes you're physically active you should drink. If you're walking for an hour and you're hot, don't wait until you're at your doorstep to drink. "Don't mow the lawn and get drenched. Drink as you're mowing," Clark says. Once finished with an activity, have a snack, such as a small handful of salted nuts or pretzels, or add an extra dash of salt to dinner, Muntz says. For those not fond of water or sports drinks, try iced tea or a calorie-free flavored drink mix. People are more likely to drink more if they like the taste of the beverage, which is important. Taking a few sips of a beverage isn't going to hydrate if someone has been sweating, Clark says. Beverages that contain sodium may have an added benefit for those who don't drink enough. The sodium stimulates thirst and forces the consumer to drink more, Clark says. But avoid drinking too much water in a short time, especially after engaging in an intense, long and sweaty exercise, which puts people at risk for hyponatremia, a condition that occurs when your body's sodium levels are out of balance.
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Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
