During the brutally hot summer months, the single most important thing you can do for your body, whether you exercise regularly or not, is to hydrate. So what should you reach for when hydrating? To answer the question, we'll examine the facts about proper hydration and when it's best to drink water versus Gatorade

Why is Hydration Important?

Over 60% of a human's body weight is comprised of water. Since every cell, organ, and tissue in our bodies need water to function properly, hydration is essential for survival. Our bodies use water to keep joints lubricated, remove waste, regulate temperature, and keep organs functioning properly. Even when not exercising at all, health experts recommend drinking 64 ounces of water per day.

How much fluid should I drink while exercising?

When considering when to drink water versus Gatorade and how much of it to drink, one should consider the duration of their workout or run. A good rule a thumb is to consume one cup (8 ounces) of fluids per 20 minutes of exercise. As it pertains to running, a key thing to remember is that fluid absorption is just as important as fluid replacement. If planning to run for less than an hour, water will accomplish both objectives. If running for more than an hour, fluid absorption and providing energy to your muscles both become vitally important. The best way to accomplish this is to provide your body with sodium (for fluid absorption) and carbohydrates (for energy). Gatorade contains both.

How much should I drink during after my workout?

When it comes to recovery, here's the bottom line: replace all the fluid you've lost during your workout. If you don't currently weigh yourself before and after your runs, start doing so. One pound of weight loss equals one pint (about 16 ounces) of water loss. So, if you lose three pounds during a workout, you should drink roughly 48 ounces of fluid. Drinking 16 ounces of fluid per pound lost is a lot to drink at one time, so suggestion is to drink what you like. Anything that encourages you to drink more is doing its job in this category. Because Gatorade contains carbohydrates and sugars, it may be a better choice than water for replacing weight lost during a run or intense workout.

Summary:

The question of whether to drink water or Gatorade may be flawed. After all, Gatorade is made of mostly water. That being said, my take is that runners need both. When the body sweats, it loses more than just water. It loses salt, potassium, sugar and electrolytes. My personal method is to drink water throughout the day to prepare for my runs and exercise. When running for an hour or more, I prefer to carry a bottle of Gatorade that is cut by 25% with water. After running, I prefer to hydrate with Gatorade. I personally am looking to gain back the weight (lost from sweating while running) quickly, and I prefer the taste of Gatorade versus water.