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But how much do you really need them?
PhotoAlto/Sandro Di Carlo Darsa / Getty Images
Whilesome studiessupport the idea that athletes should consume carb-heavy drinks, this idea isn’t supported across the board.
They have electrical charges and work to activate the electrical tissues of our bodies, including muscles and nerves.
But sometimes we lose too many of them and need to replenish our supply.
Usually, this happens in cases of seriousdehydrationdue to illness.
However, we can also lose significant water and electrolytes through sweat.
Sodium and other electrolytes are needed to create the electrical impulses that regulate nerve and muscle function.
The primary electrolyte we all lose through sweat is sodium, but the amount varies from person to person.
The rest of the minerals that make up our electrolyte cocktail are lost at even smaller rates.
Hyponatremia happens when your sodium concentration drops below 135 mEq/L.
At its most severe, hyponatremia can cause the brain to swell and can be fatal.
The first sign that you gotta drink more fluids is thirst.
Detroyer is on a similar page.
“Weight loss of more than 1.8 percent of body weight impacts performance,” she says.
“The goal should be no weight loss, by hydrating properly before, during, and after.”
However, not everyone believes that this is the best approach.
“There is no scientific basis for this advice.
The only advice athletes need is: Drink to thirst.
Not more, not less.”
Drink water until you’re no longer thirsty, or not more than about 2 cups an hour.
If you suspect you’reat risk for overhydration, swap fluids for something salty.
Let’s be real.
Chances are, you’re not weighing yourself after every workout (nor should you be).
If you’re cramping, she says that’s a sign your body needs more sodium.
All of the experts we spoke to promoted drinking plain water, especially for relatively light exercise.
A sports drink just adds extra calories and sugar.
Most experts recommend replenishing fluids and electrolytes (sodium, specifically) throughout.
But for replenishing fluids and electrolytes?
More realistically, a snack or meal that has some sodium in it should do the trick.
The best advice is to listen to your body.
