While sweating is nature's way of maintaining a core body temperature, it reduces body fluids and electrolytes. It may not seem like much, but a two percent loss of body weight from sweating can impair your performance, and five percent can contribute to heat exhaustion.

Fluid replacement is a must to ensure that you're doing your best. But what fluids should you use? Water is probably the first thing that comes to mind and that is a great answer if you're mildly active. But if you participate in more strenuous activities like running, hiking, or soccer in high heat and humidity, your body may need more than water.

Today's commercial sports drinks incorporate electrolytes and carbohydrates with fluids to give the body a one-two-three punch to help fight dehydration and keep your performance at its peak. Don't confuse them with the new energy drinks, which contain caffiene and unregulated herbal stimulants, says Jean Ryan, UI Hospitals and Clinics clinical dietitian. Electrolytes such as sodium and potassium can help increase the rate of fluid absorption from the gastrointestinal track. Carbohydrates can also help delay the the onset of fatigue in long-duration activities.

For more information about safe hydration during work or sports activities, call your family physician or call UI Health Access, 319-384-8442, ext. 703, or 800-777-8442, ext. 703, to contact a UI Family Care physician.

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