Mistake #3: Assuming the Drink Is an Adequate Source of Sodium or Other Nutrients
Many athletes blindly drink a popular drink, without ever glancing at the label or comparing their intake to their needs. Even some of the most expensive, seemingly science-based drinks are far too low in sodium. It's recommended that you get a minimum of 100 milligrams of sodium per 8 ounces of sports drink.
More: Hydration and Electrolyte Tips for Race Day
Sodium intake is particularly important before, during and after training in warm weather. Sodium not only rebalances the fluid and electrolyte ratio in the plasma, but also increases fluid absorption in the gut. Too-low sodium intake while training is responsible for many bonks and poor performances.
More: 8 Hydrating Foods to Eat While Training in Hot Weather
Mistake #4: Forcing a Drink You Don't Like
Countless athletes choke down their drink, simply because they believe it to be the best, have seen others win with it, or because their buddy swears by it. The result? If you don't like your drink, you most likely won't drink enough. If you don't drink enough, you risk dehydration, nausea/vomiting, poor performance and worse.
More: Sports Drink Myths Debunked
Especially when it's hot, some drinks thicken and some simply taste bad. If yours does, free yourself from gagging and find one you like. Even if it seems that it's not new enough, trendy enough or loaded with enough extras, as long as you like the taste, it has adequate sodium and some carbs, and you're able to drink around 20 ounces or more per hour, it's a good choice. You can add in more carbs and nutrients with other foods and fuel sources. You can even make your own drink to your liking.
More: Balance Carbohydrates for Better Performance
Mistake #5: Drinking Sports Drinks When Sedentary
Sports drinks are great—when training. When not training at present or in the immediate future or past (within an hour), they are simply nothing more than sugar and sodium-loaded refined drinks. Similar to a sugar-based soda or candy, there's really nothing in them your body needs when you're sitting at your desk or on the couch. They have exactly what your body can use when you're engaging in physical stress and exercise. Give your body the fuel it needs at the right times: sports drinks, easy-to-digest foods and fuel when training, and real, whole, minimally processed foods at all other times.
More: Perfectly Natural Fuel
It's not hard to form a successful training hydration and fuel plan. Simply remember to drink proactively, choose drinks you like and with adequate sodium, and reserve sports drinks for when you're training. If you do these things, you'll gain maximum benefits from your drinks, and successfully fuel your performance.
More: What Makes a Good Sports Drink?
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About the Author
Kelli Jennings, RD and sports nutritionist, is the owner of Apex Nutrition, LLC. Kelli helps athletes reach their weight goals and build strength, endurance and stamina. She teaches clients to eat for reduced inflammation, the best recovery and ongoing fueling needs as they push themselves to new levels. Like Kelli on Facebook, and follow her on Twitter.
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