Teens do a lot of running around during the day, especially teen athletes. If you’re tired from a hard workout, what’s the best thing to drink – water or a sports drink? Water is the best source of fluids for most teens. It is readily absorbed and quickly replaces any lost fluids.

The Importance of Water

Your growing body requires water to cool itself, especially during periods of physical activity. When you exercise, your body cools itself by sweating. You can lose up to six cups of water in just one hour of continuous activity. Inadequate fluid intake can lead to dehydration and a decrease in performance. Besides decreasing your endurance, dehydration can cause serious effects such as heatstroke. Even a small amount of dehydration (1 percent of body weight or 1.5 pounds on a 150-pound person) can increase your risk of impaired performance and heat injury.

Extra Boost

For teen athletes exercising continuously for more than 60 minutes, a fluid with some extra nutrients may be an option. As you exercise, you lose water through your sweat. You also lose some minerals known as electrolytes. These minerals are important in fluid balance. They include sodium, potassium, and chloride. Athletes exercising more than 60 minutes or in extreme heat may need to replace fluid losses as well as electrolyte losses.

Diluted fruit juices, fruit drinks, and sports drinks can effectively replace lost fluid, including the electrolytes, as well as provide necessary energy to working muscles. Sports drinks usually have added potassium and sodium, the two common electrolytes lost in sweat.

So, if you’re working hard and really sweating, don’t completely rule out sports drinks. But remember some sports drinks do have quite a few calories because of their relatively high sugar content. For recreational exercisers and those exercising less than 1 hour, the additional calories may not be necessary. Water is a better and more refreshing choice.  

Excerpted with permission from “Fueling the Teen Machine,” by Ellen Shanley and Colleen Thompson (Bull Publishing), the ultimate guide to navigating the world of nutrition and health and figuring out how to keep teen bodies healthy, strong, and happy.