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Published: Wednesday, Jul. 15, 2009 / Updated: Wednesday, Jul. 15, 2009 04:57 PM

Water and sports drinks will keep you hydrated

As summer heats up, it's more important than ever to stay hydrated – especially when you are working out. The average person needs to drink at least two quarts of water a day. Depending on your size and fitness level, as well as on the temperature and humidity, you may need even more than that to keep from getting dehydrated.

I am a great believer in the power of water because it is critical to your health. Your body is made up of 60 percent water, after all. Good hydration helps maintain mental and physical performance. Water is essential to your body and it's a great beverage if you are watching your weight. Plus, everything works better when you're properly hydrated, and that includes digestion and metabolism.

Your body sweats during exercise to keep from overheating. But if the fluids, salts, and electrolytes lost through sweat are not replaced, the body loses its ability to cool itself, leading to cramps, dehydration, or heat exhaustion. Symptoms may include cool, moist skin; a fast but weak pulse; and quick, shallow breathing. Left untreated, heat exhaustion may progress to heat stroke.

Don't wait until you're thirsty to rehydrate while working out. Experts recommend drinking about seven to 10 ounces of water every 10 to 20 minutes when you exercise for less than an hour. If your workout lasts longer, consider replacing your water with a sports drink. These are formulated not only to help keep you hydrated but also to maintain your blood's electrolyte balance and provide fuel for working muscles. New research in The Journal of Physiology has found that high-carb sports drinks may enhance your workout.

Researchers at a university in England asked trained male and female cyclists to rinse their mouths at regular intervals with either two carb-containing sports drinks or a placebo containing an artificial sweetener. The athletes performed significantly better on stationary bikes when they rinsed with the high-carb drinks than when they were given the water-flavored saccharin. The difference is thought to result from carbohydrates in the sports drink hitting receptors in the mouth, which seem to then send signals to the brain to improve exercise performance.

Experiment with different sports drinks to see what works best for you. (Check out the VERVE sports drink available in regular and sugar free). You may want to cut them with water to dilute the taste or reduce your carb intake. And don't forget to hydrate before and after – not just during – your workout.

If you are a soda drinker, kicking that habit will not only help with weight loss, but also protect your health. A study suggests that soda drinkers (both regular and diet) are at an increased risk for a serious medical condition. Make water your drink of choice. Instill healthy drinking habits with your children early; that way, you can help kids avoid falling into a bad habit of drinking too many sugared beverages.

What's the link between diet sodas and disease? Researchers aren't sure, but speculate that the sweet taste may lead people to crave – and eat – more sweet. There is a fix for your fondness for fizz. If it's the carbonation you crave, try sparkling water. If you want a little sweetness, mix sparkling water, plain water or seltzer, with a little fruit juice.

If you have been drinking lots of regular soda nearly every day, and going without any soda will make you feel deprived, then switch to one diet soda per day. Then sip on the healthier substitutes listed above. Eventually, wean yourself off even diet soda completely, or at least make it an occasional treat. When going out, always carry a bottle of water with you.

Terry Shaw is the owner of Carolina Pilates. Reach her at www.carolina pilates.com or by calling 548-8775.