Many ISU students, faculty and staff are welcoming spring by engaging in outdoor exercise.

Before long, however, these individuals will experience hot and humid conditions.

It is essential to be properly hydrated when exercising, and with so many bottled waters, sports drinks, juices and energy drinks on the market, it is important to know which ones are the best to drink.

Thirsty for water

Water is the best choice before, during and after a workout, said fitness and nutrition experts at Iowa State.

“Water is suitable for anyone who works out once a day and needs to restore lost body water,” said Rick Sharp, professor of health and human performance.

The average individual should consume eight to twelve ounces of water 30 to 60 minutes before working out, while consuming six to eight ounces of water during a workout, Sharp said.

Marc Shulman, staff physician of sports medicine at Thielen Student Health Center and team physician for the athletic department, agrees.

“For any workout under two hours in duration, water is the best fluid to use,” he said.

Emily Martini, graduate student and exercise specialist at the ISU Student Wellness Center, recommends drinking small amounts of water throughout a workout to keep the body from dehydrating, especially in hot and humid environments.

“Small amounts of water can be drank immediately before and during exercise,” Martini said. “It is usually the amount that one ingests that may have some effect on gastric emptying or feeling too full.”

Mark Coberley, head athletic trainer for the athletic department, said water isn’t the only choice.

Coberley said the best thing to drink, whether it is water or a sports drink, depends on the individual, the physical activity and the nature of the climate.

“For workouts greater than two hours, some carbohydrates may be needed,” said Shulman. That is when one should consume a sports drink, he said.

Sports drinks, such as Gatorade and Powerade, contain small amounts of salt and sugar to speed up the rehydration process, Sharp said.

“An athlete who works out before team practice may prefer to drink a sports drink because it accelerates the rehydration process,” Sharp said.

Martini is not convinced a sports drink is the right choice.

“Gatorade and Powerade have a significant amount of sugar that has shown to slow gastric emptying,” she said. “This means that the water will sit in your stomach longer than desired for some people and not empty to the small intestine for absorption.”

Drinks to avoid

Caffeinated and alcoholic beverages are not recommended before or after a workout because they accelerate the loss of body water, Sharp said.

“Caffeine should be avoided at all times when intense exercise that causes loss of fluids is engaged in,” Martini said.

Colas, with or without caffeine, are also not recommended before exercising.

“Carbonation is harder on the stomach, and the extra gas volume may prevent adequate fluid intake,” Shulman said.

Shulman said drinking alcohol may cause added problems.

“In a dehydrated state, you may experience the adverse effects of alcohol with less intake,” he said.

While Coberley and his staff encourage athletes to drink fruit juices, they discourage doing so immediately before or after a workout.

“Avoid fruit juices alone, as they may contain lots of sugars,” Shulman said.

Experts also advise people to stay away from the popular energy drinks before a workout.

“Energy drinks are high in caffeine and stimulants, and have no place in exercise dehydration and may be harmful if used in large amounts,” Shulman said.

Such energy drinks might cause an increased heart rate, he said. “Artificially increasing your heart rate, on top of the effects of exercise, could be dangerous,” Shulman said.

The drinks, such as Red Bull, are appealing to individuals because caffeine boosts energy, Sharp said.

“Energy drinks have stimulants in them such as caffeine to raise one’s heart rate. The effects in normal people may include fatigue after the effects wear off,” Martini said. “If someone has any cardiovascular problems, they should avoid these products and consult a physician first.”