Which Hydrates Better: Water or Sports Drinks?

This time of year we seem to be focused on hydration. A heat wave is sweeping the country and runners are feeling like they are running on the face of the sun, even early in the morning.

 Water is by far the most popular fluid choice during exercise. However, sports drinks actually do a better job of hydration, while also providing other benefits that water does not. There are lots of ads out there touting that this drink or that drink are better than water. Is this true?

Yes!

Sports drinks actually do hydrate you better than water. This is because of three things:
 1. The osmolality of most sports drinks is closer to that of your blood, so it absorbs faster.
 2. Most sports drinks contain electrolytes, which help to regulate your fluid balance.
 3. There is sodium in sports drinks that actually makes you thirstier, so you actually drink more.

The ideal sports drink is under debate, but you should chose one that has at least 15mg of sodium and contains at least a little protein. It turns out the protein makes it absorb more too! One study showed that athletes retained only 53% of plain water, 75% of traditional sports drinks and 88% of a carbohydrate and protein mix sports drink.

Water is a great drink choice outside of workouts, but during exercise you're much better off with a sports drink. In this case, there's truth in advertising.