There are few things more essential to maintaining performance than staying hydrated throughout your workout. Water is an obvious first choice, but you may need extra energy in the form of carbohydrates to get through a particularly long or strenuous exercise session. If this is the case, energy bars or gels and sports drinks may be the answer to your depleted energy supply. I have given a breakdown of the “pros and cons” of each.

Water is a calorie-free source of the fluid your body needs to keep going. There is no better way to compromise performance than to exercise while you're dehydrated. Research clearly shows that your heart rate increases eight beats per minute for every litre of sweat lost during exercise. This can occur in as little as 30 minutes of exercise depending upon the surrounding environment and your intensity of effort. This increased heart rate, combined with inefficient cooling, causes your temperature to rise. This not only demeans performance, but can lead to heat exhaustion as well. I strongly recommend drinking at least a cup (4 to 10 ounces) of water for every 15 minutes of exercise.

Sports-product manufacturers have come up with all sorts of new items to help you do just that. But are they really any better than the old standards: water or a banana? Before we answer that question, remember. There is no single solution that works for everyone. Once you explore your options, you can determine which is the best for your body's particular needs. ‘We are all unique….just like the next person’!

Activities lasting longer than 60 minutes leaves your body wanting more than just plain water. Sports drinks, which typically contain about 50 to 70 calories, plus vitamins and minerals, are an easy answer to both the fluid and carbohydrate drain that comes from prolonged activity. Research shows that runners and cyclists who consume sports drinks during races, not only finish more quickly, but rate their exertion levels lower than those who consumed a placebo beverage. It is important to understand, however that this was true only during longer-duration activities.

You should be able to complete your 30-minute run or 45-minute step class without the aid of additional carbohydrate ingestion. It is most unfortunate that many manufacturers have now opted to include the highly dubious artificial sweeteners like Aspartame and have virtually eliminated other healthier elements like Fructose fruit sugar. It is not to their credit at all that this has happened, so be on the lookout for contents like Aspartame and Acetylsulphame K, as they are not good news!

Energy gels are a new American alternative to traditional sports drinks or bars. They are specifically textured for your stomach to digest. They typically contain about 70 to 100 calories and may also include caffeine and other ergogenic (performance enhancing) aids.

Energy bars have been around a long time, and are eaten more often as a snack than as an energy replacement during exercise. Today, the market is saturated with numerous flavours and types, each with a different ratio of fats, carbohydrates and protein. The key is to find one that tastes good and doesn't upset your stomach. At 110 to 250 (or more) calories each, energy bars also provide extra vitamins, minerals and fibre, which increases their nutritional value considerably. But eating an energy gel or bar is not enough! You must consume enough fluid to replace what's been lost as well as to help speed the digestion.

How you choose to refuel during a workout depends on your body's reaction to what you put in it. For sessions lasting less than an hour, water is sufficient so long as you consume at least 4 to 10 ounces every 15 minutes.

This article is courtesy of Alan Gordon