Confused
about whether you should choose water or a sports drink to replace your
lost fluids during exercise? Well, you are not alone. You have probably
been bombarded by all of the advertisements and product claims by sports
drinks. Let's start out by answering the question...what is a sports
drink? Sports drinks are a combination of water, carbohydrates, and
electrolytes (e.g. sodium and potassium). Not only do sports drinks
provide the necessary fluids an active person needs but they can also
help maintain stamina in events or exercise sessions lasting longer than
60 minutes. This is done by providing a small amount of carbohydrate to
the working muscles. Sports drinks actually enhance fluid absorption in
the small intestine due to the glucose and sodium content. Therefore,
sport drinks can have a positive effect on performance and are
recommended for events or exercise sessions lasting longer than one
hour.
However,
if you are not exercising for at least one hour then you do not need a
sports drink and water is the best source of fluid for you. Best of all,
water is free and it will adequately replace any lost fluids for the
average person exercising less than one hour! However, if you do not
like water and will not drink it after exercise then you would be better
off drinking a sports drink for the simple fact of fulfilling fluid
replacement needs. Many people do find that the better the liquid tastes
the more they can drink and research has proven this point.
Some
commonly asked questions about sports drinks and fluid needs:
-
Question:
How do I pick out the best sports drink for me?
Choose a sports drink that is 5-8% carbohydrates or 50-80
calories per 8 oz with 120-170 mg sodium. Beverages with higher
carbohydrate content (e.g. sodas, orange juice) are too concentrated and
delay absorption. As you evaluate different sports drinks you should
look for a sports drink that replaces body water losses, provides fuel
if necessary, tastes good, and does not give you any GI discomfort.
- How much do fluid needs change for someone who exercises regularly?
Good question, the common recommendation for 8 glasses of water
a day is for sedentary individuals. Hopefully, you are not sedentary so
you will need approximately 10-12 glasses of water per day including the
following fluid recommendations for exercise. Drink 1-2 cups 2 hours
prior to exercise Drink 1-2 cups 15-20 minutes before exercise Drink
1/2-1 cup every 15 minutes during exercise (this is the best time to
benefit from a sports drink) *Replace each pound of weight loss with 2
cups of water or sports drink following exercise
- How do I know if I am drinking enough fluid during the day?
First of all you want your urine to be clear and pale yellow.
This can vary depending on use of supplements and medications. Secondly,
if you are thirsty, then you are already dehydrated so don't use thirst
as an indicator for fluid needs. Drink regularly throughout the entire
day. Some signs to look for if you think you might be dehydrated include
fatigue, dark urine, headaches, loss of appetite, flushed skin, and
light-headedness. So, do not wait until you are thirsty to drink!
- Does it matter what kind of carbohydrate the sports drink contains?
Yes, glucose and sucrose have been found to improve performance.
But fructose has been known to cause cramps, stomachache, diarrhea, and
bloating in some people that have a "fructose intolerance".
- Do you have any sports drink recipes for those of us on a budget?
Yes, below is a good recipe. Drink up! 8 oz ice water or
caffeine-free lemon tea 1 tablespoon sugar Pinch of salt (1/16 teaspoon)
1 ounce orange juice or 2 tablespoons lemon juice. Dissolve the sugar
and salt in the hot tea or a little hot water. Add juice and remaining
ice water or tea. Drink cold for best taste. Serves 1.
Fluid
Replacement Beverages
Beverage
(Per 8 oz serving) |
Calories |
Carbohydrates
(CHO gms) |
CHO
% |
Sodium
(mg) |
Potassium
(mg) |
Carbohydrate
Ingredient |
Gatorade®
Gatorade Company |
50 |
14 |
6 |
110 |
30 |
Sucrose,glucose,
fructose |
| Powerade®
Coca-Cola |
70 |
19 |
8 |
55 |
30 |
High
fructose corn syrup,
glucose polymers |
AllSport®
Pepsico |
70 |
19 |
8 |
55 |
55 |
High
fructose corn syrup |
HydraFuel®
Twinlabs |
66 |
16 |
7 |
25 |
50 |
Glucose
polymers, glucose, fructose |
| Cytomax®
Champion Nutrition |
66 |
13 |
5 |
53 |
100 |
Corn
starch, fructose, glucose |
| Exceed®
Weider Health & Fitness |
70 |
17 |
7 |
50 |
45 |
Glucose
polymers, fructose |
| 10-K®
Suntory Water Group, Inc. |
60 |
15 |
6 |
55 |
30 |
Sucrose,
Fructose |
| Quickick®
Quick Kick |
67 |
16 |
7 |
100 |
23 |
High
fructose corn syrup |
| 1st Ade®
American Beverages |
60 |
16 |
7 |
55 |
25 |
High
fructose corn syrup, glucose, sucrose, fructose |
| Coca-Cola® |
103 |
27 |
11 |
6 |
0 |
High
fructose corn syrup, sucrose |
| Orange
Juice |
104 |
25 |
10 |
6 |
436 |
Fructose,
sucrose, glucose |
| Water |
0 |
0 |
0 |
Low |
Low |
None |
|