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Sweat, Exercise, and Sports Drinks

Sweat, Exercise, and Sports Drinks
Sweat, Exercise, and Sports Drinks

Animals, including humans, generate heat, even at rest, due to their metabolic activity. Some of this heat is lost to the environment by radiation, convection, conduction,and in terrestrial animals the vaporization of water. Evaporation has a significant cooling effect because about 2.5 kJ of heat is given up for every gram (ml) of water lost

In humans and certain other animals, an increase in skin temperature triggers the activity of sweat glands, which secrete a solution containing (in humans) about 50 mM Na1,5 mM K1, and 45 mM Cl2. The body is cooled as the sweat evaporates from its surface.

The evaporation of water accounts for a small portion of a resting body’s heat loss, but sweating is the main mechanism for dissipating heat generated when the body is highly active. During vigorous exercise or exertion at high ambient temperatures, the body may experience a fliuid loss of up to 2 L per hour. Athletic training not only improves the performance of the muscles and cardiopulmonary system, it also increases the capacity for sweating so that the athlete begins to sweat at a lower skin temperature and loses less salt in the secretions of the sweat glands. But regardless of training, a fliuid loss representing more than 2% of the body’s weight may impair cardiovascular function. In fact, “heat exhaustion” in humans is usually due to dehydration rather than an actual increase in body temperature.

Numerous studies have concluded that athletes seldom drink enough before or during exercise. Ideally, fluid intake should match the losses due to sweat, and the rate of intake should keep pace with the rate of sweating. So what should the conscientious athlete drink? For activities lasting less than about 90 minutes, especially when periods of high intensity alternate with brief periods of rest, water alone is sufficient. Commercial sports drinks containing carbohydrates can replace the water lost as sweat and also provide a source of energy. However, this carbohydrate boost may be an advantage only during prolonged sustained activity, such as during a marathon, when the body’s own carbohydrate stores are depleted. A marathon runner or a manual laborer in the hot sun might benefit from the salt found in sports drinks, but most athletes don’t need the supplemental salt (although it does make the carbohydrate solution more palatable). A normal diet usually contains enough Na1 and Cl2 to offset the losses in sweat.

Sports Drinks and Exercise

Essentially, a sports drink offers your body three things it may require some time recently, amid, or after enthusiastic exercise.

Sports Drinks and Exercise
Sports Drinks and Exercise


The American College of Sports Medicine suggests that individuals should drink around 17 ounces of liquid two hours before exercising, to support sufficient hydration and give the body time to discharge excess water. Amid exercise, they suggest that athletes should drink early enough and at constant rates in order to take in fluid the way they are losing them.


The carbohydrates found in sports drinks give energy to help hinder exhaustion, Clark says. The Gatorade Co. says lab tests have demonstrated that 6% sugar (14 grams of carbohydrate per  8 ounces of water) is the ideal rate of carbs for speeding liquid and energy into the body.

Electrolytes or Minerals

These are things like chloride, sodium, and potassium that are lost through sweat during exercise. At the point when water leaves the body, so do electrolytes. Also, when the body is losing high quantities of water (as amid exercise), it is advisable that the electrolytes are replaced.


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