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Plant & Pest Advisory – The Rutgers Farm Health and Safety Working Group: Kate Brown, Michelle Infante-Casella, Stephen Komar and William Bamka – June 16, 2024
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.