Do I have to carry two bottles — one for my water and one for my electrolytes?
Dear Coach,
I’ve heard that it’s best to keep water and sports electrolyte drinks in separate bottles. Can’t one just mix the two? If I add a liter of water to a liter of sports drink, does it not have the same effect?
C.W., British Columbia, Canada
That all sounds logical. But unfortunately it’s not. That’s because research has shown that a certain percentage of carbohydrates in a sports drink is absorbed better by your body than lower or higher percentages and will do you the most good. If you dilute the sports drink, it won’t provide you the energy, sodium and hydration you need, and if it’s too “thick,” it won’t be absorbed properly in your intestines. Look for about a 5-10 percent carbohydrate solution (many researchers simply recommend a mid-range of 6-8 percent). To calculate, divide the number of grams of carbohydrates per serving by the number of milliliters per serving (Tip: 8 ounces is 236 milliliters). For example, 14 grams of carbohydrates in a serving is about a 6-percent solution. Also key is the amount of sodium, with research showing the best absorption coming with about 1.2 to 3.5 grams of sodium per liter, which would be equal to about 300 to 900 milligrams per 8-ounce serving. (Sorry for all the numbers! Get us started on science, and it gets a bit nuts in the Adventure Network offices). So, long story longer, you’ll unfortunately need to keep carrying separate bottles if you want to do yourself the most good — and keep your fluids, sodium and carbohydrates in the right balance.
–Therese Iknoian
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The “Coach,” Therese Iknoian, has her Master’s degree in kinesiology with an emphasis in exercise physiology and is an American College of Sports Medicine-certified instructor. To read more about Therese’s coaching, outdoor and fitness background, click here.
