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| Dehydration - Part III | |||||||||||||||||||||||
| The type of fluid or drink selected during exercise is important. Research has shown that drinks with 6 percent to 8 percent carbohydrate solution provide the optimal benefit, especially in activities lasting more than 45 minutes. Those drinks containing sodium and potassium also are beneficial in that they replace those elements that are lost from the body during heavy perspiration.
During exercise, athletes should avoid fruit juices, carbohydrate gels, sodas, and sports drinks with carbohydrate contents greater than 8 percent. Fluids containing ephedrine, caffeine, alcohol and carbonation are also not recommended with exercise. |
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| Informational labels from these 2 popular sports drinks indicate their nutritional contents.
The sport drink on the left contains 2% sodium and no carbohydrates. The drink on the right shows a carbohydrate level in the acceptable range of 6%. |
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Gatorade, one of the first sports drinks on the market, has excellent levels of sodium, potassium, and only a 5% carbohydrate level. |  |
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| The popular cola on the right contains both high carbohydrate and high sugar levels. | |||||||||||||||||||||||
| It is important to avoid injury through preventative measures, which include the right amount and type of fluid taken before, during, and after exercise. This will allow the athlete to perform at his or her optimal level of performance. Recognizing the warning signs of dehydration, and taking steps to rehydrate are vital to staying healthy. | |||||||||||||||||||||||
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| Back to Dehydration - PART I | |||||||||||||||||||||||