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As the months get warmer, I’m sweating more during my workouts and the concern of fluid replacement comes to mind. What type of fluid is best to drink to avoid dehydration? Also, is it best to avoid caffeine-containing drinks for better hydration?
Water is the first logical answer to the question of fluid replacement to prevent dehydration. However, during non-workout times of the day, the research on this topic suggests that most fluids are effective at re-hydrating the body, including caffeine-containing beverages.
Researchers at the University of Nebraska have shown that caffeine-containing beverages actually promote hydration and do not cause dehydration (thus dispelling the myth that caffeine-containing beverages cause dehydration). Their research showed that caffeine-containing beverages hydrate the body just as effectively as drinks that contain no caffeine. These researchers have completed other studies that show most non-alcoholic beverages will promote hydration.
This interesting research showed that subjects who drank water as their main fluid source achieved hydration levels that were similar to a group who drank any other beverages other than water during the day. Therefore, during the non-exercise hours of the day, it seems as though any liquid will hydrate your body, as long as you drink plenty of it. However, fluid consumption during exercise is a different story.
During exercise, the isotonic sports drinks (Gatorade and the like), have a definite advantage in their absorption speed. Their formulation ensures that the fluid empties from the stomach and enters the blood stream rapidly. Therefore, during a workout, isotonic sports-type drinks are probably a better choice. For all other periods of the day, most beverages will help prevent dehydration.
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