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When it comes to hydration, the U.S. National Academies of Sciences, Engineering, and Medicine
recommends an adequate daily fluid intake of about 15.5 cups (3.7 liters) of fluids a day for men and
about 11.5 cups (2.7 liters) of fluids a day for women. Even with this guidance, the amount varies from
person to person. Also, when temperatures are hotter and when workloads increase so should drinking
water, to prevent dehydration and to help maintain the proper body temperature especially when
sweating.
Regular intake of water throughout the day and during the evening, at recommended amounts may
help prevent a person from becoming excessively thirsty and also prevent dehydration. The choice
of drinking sports drinks that contain electrolytes may be considered when a person’s activities
dramatically increase, when they excessively sweat, if they show signs of dehydration, and/or heat
stress.
Most sports drinks are designed to replenish glucose, fluids, and electrolytes (sodium, potassium,
magnesium, calcium) lost during strenuous exercise or heavy workloads. Sports drinks may contain
carbohydrates in the form of sugar, usually glucose, high-fructose corn syrup, or sucrose. Some
contain no sugar and are “sweetened” instead with low-calorie sweeteners. The amounts of sugar and
electrolytes in sports drinks are intended to allow for quick hydration and absorption.
It is important to note, persons with diabetes should be mindful of not intaking amounts of sports drinks
that are high in sugar that could raise blood sugar to unhealthy levels. Additionally, persons with high
blood pressure should be mindful when drinking sports drinks that are high in sodium – most are.
Persons who eat a healthy diet should have enough glucose and electrolytes to maintain their health,
even during extra activities and with proper water intake. Some studies show drinking too many sports
drinks, especially when not performing vigorous exercise, can increase the risk of overweight/obesity
and other health issues such as type 2 diabetes, cardiovascular disease, gout and the risk of dental
cavities.
Water is the best choice to stay hydrated and it is the responsibility of each individual person to be sure
they drink enough water to maintain their proper health.