DEAR MAYO CLINIC: I know I need to stay hydrated while I exercise but what is the best fluid? I’m wondering how much I should drink and if I need to drink special water as someone mentioned alkaline water. Is alkaline water better at rehydrating your body than nonalkaline, or plain, water?

ANSWER: Staying hydrated during exercise is important. You can become dehydrated if you take in too little. But you can actually cause problems, such as exercise-induced low sodium or hyponatremia, if you take in too much fluid.

The purpose of rehydrating — whether with water or electrolyte-containing beverages — is to pull fluid back into our system so our organs can function properly.

How much to drink and when is dependent on each individual. The general rule of thumb at this point among physicians is to drink to thirst. Although there are guidelines for hydration before, during, and after exercise, look and listen to your body as the best indicator when you need hydration.

Certainly during summer months, when the weather is hotter and you may be exercising outdoors, you may want to take in more fluid than usual.

For most people, plain water is best. Depending upon how extensively you exercise, you can consume about half your fluid intake in water and half in a beverage that contains electrolytes and some carbohydrates. The reason you want a beverage that includes both is that when you sweat, your body is losing fluid, along with those electrolytes, such as sodium and chloride. Carbohydrates provide fuel for your working muscles. Be mindful of the amount of sugar, though.

Many people don’t drink enough water, and they may feel better after increasing hydration, no matter the source.  So, it’s probably not the alkaline nature of the water that’s of benefit. It’s the water. Certainly it is your choice if you want to add alkaline water to your fluids but it’s important to understand the definition of alkaline water and how your body works.

Scientists use pH to describe how acidic or basic a substance is, with a range from 0 to 14. Pure water has a pH of 7, meaning it’s neutral. Fluids with a pH under 7, such as coffee and soda, are acidic. Substances with a pH over 7, such as baking soda, are basic, or alkaline.

Alkaline waters have a pH around 8 or 9. Some vendors use water that has a naturally higher pH, while others say that they create alkaline water through an ionization process. Regardless of what you eat or drink, your body is good at regulating your blood pH through organs such as your lungs and kidneys.

There are many claims out there about alkaline water, including that it can rehydrate the body better, it will detoxify and “balance” your body, help you lose weight, and prevent or even treat cancer. However, there’s little credible research showing the benefits of alkaline water.

Some studies also suggest that alkaline water might help slow bone loss, but further investigation is needed to determine if this influences overall bone mineral density and if the benefit is maintained over the long term.

The best rule of thumb is when you exercise, drink to thirst and hydrate your body with plain water and, as needed, a sports beverage. — Katherine Zeratsky, R.D.N., Endocrinology/Nutrition, Mayo Clinic, Rochester, Minnesota

The post Mayo Clinic Q and A: What to drink to stay hydrated appeared first on Mayo Clinic News Network.

To listen, click the link below.

What Should be in Your Sports Drink

The post What should be in your sports drink: Mayo Clinic Radio Health Minute appeared first on Mayo Clinic News Network.

Water

“This is really important for people who are training for a longer event,” says Mayo Clinic sports dietitian Erica Goldstein. “People who are running, cycling or swimming for multiple hours at a time should choose a sports beverage carefully.”

In this Mayo Clinic Minute, Goldstein explains what to look for when choosing sports drinks. Jeff Olsen reports.

Watch: The Mayo Clinic Minute

Journalists: Broadcast-quality video pkg (0:59) is in the downloads. Read the script.

The post Mayo Clinic Minute: What should be in your sports drink? appeared first on Mayo Clinic News Network.

THIS WEEK'S TOP STORIES

Pet allergy
Does playing with Fido or Fluffy make you sneeze or cause your nose to run? You may have a pet allergy. Discover the symptoms and which treatments may help.

EXPERT ANSWERS
Stress and weight gain
Eating in reaction to being stressed can cause you to pack on the pounds. These tips may help.

Ear candling: Is it safe?
This technique to remove earwax can actually be dangerous, causing serious injury. Find out why.

Click here to get a free e-subscription to the Housecall newsletter.

PLUS ADDITIONAL HIGHLIGHTS ...
Slide show: Add antioxidants to your diet
Chemical peel
How do rheumatoid arthritis and osteoarthritis differ?
Nosebleeds: First aid

HEALTHY RECIPES
Vegetarian kebabs
Eggplant with toasted spices
Lemon rice with golden raisins and almonds
Orange slices with citrus syrup

HEALTH TIP OF THE WEEK
Sports drinks: Better than water?
Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover even more healthy lifestyle topics at MayoClinic.org.

NOW BLOGGING
Nutrition-wise: Go nuts for good health
Did you know that nuts may help you lose weight, lower blood pressure and help your heart? See which ones to add to your diet.

The post Monday’s Housecall appeared first on Mayo Clinic News Network.