High-caffeine sports drinks have become more popular. However, they can be dangerous if consumed before or during exercise. These drinks may improve endurance performance, but they cannot replace energy drinks and electrolytes that provide energy. If you do not get enough fluids, sports drinks can cause dehydration. In this situation, it is ideal to avoid sports drinks and consume best energy drink that has potassium, magnesium, vitamins, electrolytes, carbohydrates, energy stimulants, etc.

Energy Drinks vs. Sports Drinks

Traditional sports drinks contain water, sodium and sugars in a proportion that helps the body absorb fluids and salts from sweat. Sugars are not only used to help the body absorb water but also serve as fuel for the muscles, which need sugars to perform well on long runs, walks, and bike rides. On the other hand, energy drinks are designed to provide a boost of energy and contain caffeine and other stimulants. You may also find taurine, an amino acids that can boost exercise performance by aiding muscle contraction and the elimination of waste products. Energy drinks do not replace fluids lost during exercise. You may find small cans with high levels of caffeine that contain a small amount of liquid. Many of these products are carbonated which can cause exercisers to feel bloated, nausea, burping, and dizziness.

Caffeine and daily exercise

Caffeine can cause a mild diuretic effect, and may stimulate the urge to urinate. Caffeine can cause water loss, especially if it is not used regularly. This does not affect overall hydration. Caffeine can also cause laxative effects. Running or walking makes your entire GI tract work. It can make it more difficult to use the restroom or cause you to feel more urgent. Hydration is important before you start exercising. You should aim to consume 5-6 milliliters per kilogram of your body weight.

Exercise: Choose a fluid replacement drink that has sodium, potassium and carbohydrate to hydrate you if you exercise for longer than 60 minutes or in hot weather.

Drink water or similar sports drinks after exercise. Eat foods with sodium to hydrate properly. Slowly consume 1.5 liters for every kilogram of weight loss during exercise.

Preventing dehydration

There is no one way to determine how much water or energy drink you need to avoid dehydration during exercise. Everybody reacts differently. You can determine if you are properly hydrating by weighing yourself before and after your workout. A single workout should not result in weight loss or gain. You will feel dehydrated if you lose weight.