Should you use oral rehydration solution (ORS) as an athlete?
Short answer: yes!
ORS has many different names: oral rehydration therapy (ORT), electrolyte drinks, mineral salts, rehydration powder, etc.
We used to refer to ORS supplements just as mineral salts; but, with advancements in marketing and online shopping, companies have implemented changes in product name, contents, etc. to become more profitable. Because of this, you may find it difficult to identify an adequate ORS for you to use when working out OR you may think that your typical sports drink should suffice (…think again!).
True ORS contains a specific ratio of water, glucose, and electrolytes (especially sodium and potassium) designed to optimize fluid absorption in the intestines. In layman’s terms, ORS contains salts and minerals that are intended to replace those lost if you are running for a prolonged amount of time, exercising in hot weather, sweating a lot, etc. These salts and minerals are extremely important for your body to function optimally throughout the day!
* Hydration and Electrolyte Balance: It helps restore fluid and electrolyte balance after exercise-induced dehydration, which is common in endurance sports.
* Prevention of Heat-related Illnesses: By maintaining hydration, ORS reduces the risk of conditions like heat cramps, heat exhaustion, and hyponatremia.
* Performance Maintenance: Proper rehydration can prevent performance decline associated with dehydration and electrolyte imbalances
There are many, many ORS supplements available. With any supplement, make sure you are reading the ingredients labels to know exactly what you are consuming. For instance, I tend to purchase sugar-free forms of ORS as these typically are lower in calories and have no added sugars; however, sugar-free forms or ORS will often have sugar substitutes such as stevia or even aspartame which many individuals have difficulty tolerating. Please also note that even though these supplements are available over the counter, you should talk with your healthcare provider especially if you have kidney disease, heart disease, and/or diabetes as salt, mineral, and sugar changes in blood serum due to ORS can impact these medical conditions.
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