When you consider that the human body is made up of nearly 65 percent water, it is easy to see why fluid replacement is so important! Dehydration upsets the natural balance of fluids in the body and can lead to serious problems, including difficulties associated with heart function and temperature-regulation.

Fluid replacement is as important for the average fitness enthusiast as it is for a well-trained athlete. With so much riding on balanced body fluids, researchers are always seeking the most effective way to keep our bodies well-hydrated and functioning at peak condition.

Dehydration Dangers

Dehydration is the loss of water from the body, and a depletion of electrolyte levels (sodium and potassium). Dehydration is treated by replacing the water the body is lacking and by restoring electrolyte levels back to normal. Dehydration may be caused by inadequate water intake or by excessive water loss, but the most common cause of dehydration is a simple failure to drink liquids. By the time you feel thirsty, you are already dehydrated. The average person loses approximately 2.5 percent of total body water per day. When you participate in events above and beyond normal activities of living, like exercise, sporting events, or yard work, the risk of dehydration is even greater. Any activity that causes you to sweat is depleting your body fluid levels. Strenuous activity will have an even greater effect and quickly dehydrate the system.

When you begin an activity, it is best if you are fully hydrated. Water is an excellent way to replace fluid everyday. If your activities increase and your fluid needs become more demanding, you may want to try one of the many fluid replacement drinks or "sports drinks" on the market. These drinks are specially formulated to replace the fluids and electrolytes you are losing through increased activity.

What Research Has Found
According to the Fluids 2000 report provided by the Gatorade Sports Science Institute, an effective sports drink should have the following characteristics:

Proper Carbohydrate Levels
The ideal sports drink contains about 6% carbohydrate. This means that an 8oz drink should have about 14 grams of carbohydrate it in. Most sports drinks on the market today fall somewhere in a range between 6 to 9%. A drink with too much carbohydrate in it may actually reduce an individual's fluid intake.

Carbohydrate Blend
The most effective sports drink will contain a blend of sucrose, glucose, and fructose. Drinks with high fructose levels can cause gastrointestinal distress because they slow absorption. Blending all three carbohydrates generally prevents gastrointestinal (GI) problems and helps to stimulate fluid absorption.

Proper Sodium Levels
An 8oz sports drink should contain approximately 100-110mg of sodium. Sodium enhances taste which stimulates voluntary drinking - contributing to an increase in fluid balance. Sodium also contributes to improved absorption and maintenance of body fluids.

Good Taste
In order to encourage more fluid consumption, just the right amount of flavoring must be added. A light blend of sweetness (carbohydrate) and flavor with a touch of salt (sodium) seems to be the most effective combination. The sports drink should have a taste that is appealing when you are hot and thirsty - or you won't drink it.

No Caffeine or Carbonation
Neither of these substances is effective in fluid replacement drinks. Caffeine causes increased urine production and can lead to dehydration from fluid loss. Carbonation has tendency to cause GI distress, which can inhibit fluid absorption.

It is important to choose a good product to replenish lost fluids. These important factors will help make an educated choice when shopping for your sports drink. However, you can also use this information to create your own sports drink!

Making Your Own
Many people enjoy their own homemade versions of commercial sports drinks. The basic recipe is not complicated and homemade sports drinks can provide all of the same benefits when mixed properly.

Fruit juices can be diluted to obtain the 6-9% carbohydrate needed to be most effective. Research indicates that homemade drinks made with diluted fruit juice are similar in composition to scientifically formulated commercial sports drinks, but are lacking in sodium. This is easily remedied by adding a pinch of salt to your recipe. If you feel like whipping up a refreshing, thirst-quenching beverage give this recipe a try:

Basic Fluid Replacement Recipe
1-cup cold water
1-cup fruit juice (apple or orange)*
1 teaspoon sugar or honey
1 pinch of salt
Mix, chill, and enjoy!

*One cup of apple or orange juice has about 26-30 grams of carbohydrate. Keep in mind that not all fruit juices contain the same amount of carbohydrate, so read the labels when you want to try a new flavor. Just remember to keep the total carbohydrate level to about 14 grams per 8oz.

Whether you enjoy the convenience of a commercially prepared sports drink or take pleasure in making your own, just be sure to replace those fluids! Sixty-five percent of your body is depending on it.


Judy Hobbisiefken M.S.

Questions? Contact the author at: judy@issaonline.com or visit www.FitnessEducation.com

Judy Hobbisiefken, avid hockey player and fan, is director of Program Development and Technical Support for the International Sports Sciences Association in Santa Barbara, CA.