A lot of people have a drinking problem, and by that, I don’t mean an excessive fondness for beer, or a chronic case of pouring their beverage somewhere other than their mouth. The problem is two-fold; one, they’re not drinking enough to stay hydrated, and two, they’re not sure what they should drink to do so.

From fancy sports drinks to plain old tap water, there are a lot of options to reach for during and after exercise. Which is the best choice? Does it even matter?

Of course it matters. Dehydration (along with chronic under-hydration) isn’t just making you feel hot and lousy, it’s a contributing factor to stuff from exertion headaches to overheating… which can, you know, kill you. Staying properly hydrated is absolutely essential. You’ll feel better, you’ll get more out of your exercise, and you won’t keel over.  Good deal.

That said, dietitian Nancy Clark does bring a healthy reality check. “The average person is not working out hard enough to need the rapid refueling [sports] drinks offer.” As a matter of fact, the full-on varieties of Powerade and Gatorade contain nearly as many calories as your average soft drink. This means that, if you’re not busting your butt, and still knocking back a couple of these over the course of a workout, you’ll end up with a net caloric gain. Not exactly a recipe for weight-loss success.

Seriously, how lame would it be to develop a “Gatorade Gut”?

Fortunately for folks who aren’t going to be quite that gung-ho, but still want a flavorful, electrolyte-replenishing, hydration-supporting beverage, reduced calorie versions have been a recent trend. These contain just as many electrolytes and the same amount of water, but about half the sugar and calories. Another partial step along this path are the various enriched and fortified water products. These may or may not further reduce the caloric load, but tend to substitute some of the electrolytes and salts with vitamins or other additions. Whether a particular drink’s additive of choice is guarana, caffeine, taurine, green tea extract, or whatever, they’re all basically trying to accomplish the same thing–give you a little something extra that plain water doesn’t, along with a little bit of flavor in case that’s needed or desired.

What about looking for something that seems a bit healthier and more natural, like fruit juice? These look like a no-brainer, especially of the all-natural variety. You’ll get a whole passel of vitamins, natural sugars, antioxidants (especially from stuff rich in blueberries), anti-inflammatory agents (cherries are good here), or hydration support (natural salts in coconut water). Again, be mindful of the calories that may be involved, and definitely try to shoot for stuff made primarily (or entirely) with actual fruits–just because something looks and tastes “orange” doesn’t mean that it’s as good as OJ. It’s called “orange drink beverage” for a reason.

There is, of course, plain water. No bells, no whistles, no frills, no taste, no calories, no worries. The beverage embodiment of the K.I.S.S. (keep it simple, stupid) principle.

After working out, especially for folks who are trying to develop strength, getting to the right drink is also important, but for slightly different reasons. You’ll want to replenish some of the blood sugars that exercising burned so that your body doesn’t turn to those tasty muscles you’re building for food. By the same token, giving your body a healthy dose of protein, to repair and build those muscles, will help them recover and grow and be ready for the next time. Plus, it will keep you from eating the first box of cereal you can lay your hands on.

Surprisingly, there’s a low-tech solution- low-fat milk (yes, even chocolate milk). There are, of course, custom-formulated post-workout protein-and-carbohydrate drinks, which can be argued to be slightly more efficient in their delivery and total amount of nutrients provided, but when you can get a gallon of chocolate cow squeezings for the same price as a pint of science, it’s kind of a no-brainer.  The main benefit to the ready-to-drink or powdered protein shakes is that they can live without refrigeration, so you can drink them as soon as you finish your workout to get the maximum benefit if you’re not exercising at home, or someplace with a fridge handy.

No matter which beverage you reach for, make sure to support your fitness habit by drinking plenty of fluid throughout the day as a matter of course. Much like high-end PCs and video cards, we’re liquid-cooled systems, so it’s definitely a good idea to keep ourselves topped off to function optimally.

Related posts:

1. Strength Buff: Protein shakes
2. HFCS is bad for you. Next up: Water is wet
3. User Query: Diet soft drinks – friend or foe?