Sweat less for Summer

With the summer heat approaching and your activity level increasing as you strive to churn your metabolism into overdrive, you will begin to sweat. And sweat big.

We have grown up being told that water is the ultimate liquid to rehydrate, but recently there is much information about sports drinks, electrolytes and which should I have. Water, sports drink and mixture. Oh my god. The choice. The confusion. Which is best for me??

Well look no further. Click on this link to find out which sports drinks are best.
Unless fluid losses are replaced during exercise, an athlete will become dehydrated. Dehydration impairs performance by causing the following:

·       increased heart rate

·       impaired heat regulation

·       increased perceived exertion (i.e. exercise feels harder than usual and the athlete fatigues earlier)

·       reduced mental function

·       reduced skill level

·       stomach upset

All levels of dehydration impair performance and the magnitude increases as the degree of dehydration increases.

Each kilogram of weight loss indicates 1 litre of fluid loss.

Ideally fluids consumed during exercise, should meet the following criteria:

·       have a palatable flavour to encourage greater fluid intake

·       contain 6-8% carbohydrate

·       contain electrolytes such as sodium and potassium

·       be non-carbonated

Sports drinks are the preferred fluid to consume during exercise. Sports drinks are flavoured therefore encourage a greater fluid intake. The carbohydrate and electrolytes in sports drinks promote better fluid absorption. The carbohydrate also provides a fuel source. Other fluids such as water, cordial and juice may be suitable when exercise intensity is low.

 

Staying hydrated: tonicity

Some sports drinks claim to be isotonic, which means they have the same concentration of solutes (substances dissolved in water or another solution) as the blood and cells, which helps with their absorption. The Standard for electrolyte drinks specifies criteria for the osmolality (concentration of solutes, being salt and sugar in this case) of drinks that claim to be isotonic.

Drinks like fruit juice or soft drink are hypertonic, meaning they have a higher concentration of solutes than the blood and cell fluids. They are released from the stomach more slowly than weaker drinks, so don’t rehydrate as quickly, and also draw water from body tissues into the gut, potentially increasing dehydration.

Then there’s hypotonic drinks, which have lesser concentrations of solutes than the blood and cell fluids. An example is Mizone Formulated Sports Water, which promises rapid hydration and is marketed for sports. While it meets the Standard for electrolyte drinks (or ‘sports drinks’) in terms of sodium, it has less sugar (3.7%) than other sports drinks (5-10%), which should be taken into account if energy is an important consideration – as for endurance events.

There is some clinical evidence that hypotonic drinks are absorbed faster than water, isotonic or hypertonic drinks, and that drinking them may feel more “refreshing”. You can achieve a similar effect by adding one part juice to three or four parts water.

 

Read the table below to find out about the well-known sports drinks and what they contain.

 

 

Product CHO g/L CHO % Protein g/L Sodium

mmoL/L

Potassium

mg/L

Other

Ingredients

Sports Drinks
Gatorade 60 6 0 21 230 n/a
Gatorade

Endurance

62.4 6 0 36 150 n/a
Accelerated 60 6 15 21 66 Calcium, Iron, Vitamin E
Powerade

Isotonic

76 7.6 0 12 141 n/a
Powerade

Energy

Edge

75 7.5 0 22 141 100mg Caffeine per 450mL serve
Powerade

Recovery

73 7.3 17 13 140
Staminade 72 7.2 0 12 160 Magnesium
PB Sports

Electrolyte

Drink

68 6.8 0 20 180
Mizone

Rapid

39 3.9 0 10 0 B Vitamins

Vitamin C

Sports water
Powerade

No sugar

0.1 n/a 0.5 23 230 n/a
Propel Fitness water 38 3.8 0 0.8 5 Vitamin E

Niacin

Panthonthenic Acid

Vitamin B6

Vitamin B12

Folic acid

Mizone water 25 2.5 0 2 0 B Vitamins

Vitamin C

 

So remember. Be active and fir for the Summer. Drink lots of water, but also don’t be afraid to have a sports drink if you are really working at a high intensity. You can also dilute it down if you so choose.

Play safe, train hard and I’ll see you all soon.

Mr Alive