There are three types of sports drinks:
Hypertonic – Usually used by “high-perspiration” athletes like marathon runners, football players and hockey players who need an extra boost of electrolytes and carbohydrates.
Hypotonic – Usually used by “low-perspiration” athletes who need to quickly replace lost fluids. This would include athletes like swimmers, gymnasts, and lawn-bowlers.
Jennifer Chabot, certified Medical Exercise Specialist, personal trainer and nutritionist for Gold’s Gym in Edmonton, has helped many people build their personal fitness program. “Sports drinks are really popular and are generally safe, “says Chabot. “They usually contain glucose and electrolytes like sodium and potassium, but you can get that from a piece of fruit. In fact, the fruit most likely has more electrolytes and more potassium than the sports drink, without the extra calories.” Does this mean athletes should consider eating fruit instead? Not necessarily, according to Chabot. “If you’re running a marathon the fiber in fruit could cause cramping. That’s why we recommend sports drinks to restore balanced in the body without, instead of eating fruit. If you’re simply gardening or going for a quick stroll, however, a piece of fruit and water or juice can hydrate you and provide the nutrition you need, without needing a sports drink.”
Your best bet for choosing the right power drink? Chabot recommends experimenting to see which drinks taste best and which work well with your activity level. “If you’re about to run a marathon you may want to test the power drink of your choice the day before your run to see how your body reacts to it.”
All sports drinks are not created equal, and some are better than others. As a general guideline, look for sports drinks that contain a 6-8% concentration of carbohydrate or about 14 grams per 8 ounces. More than this can cause stomach distress due to a higher sugar concentration. Look for sports drinks that contain the essential electrolytes such as potassium and sodium and avoid sports drinks that contain other additives or ergogenic aids (such as nutritional supplements), which claim to boost performance or energy levels. In these cases the products may contain ingredients that do not have scientific proof to back up their claims.
So, you’re not an athlete, you’re not playing football or running a marathon. Do you need to consider a sports drink for your back yard activities or your 45 minute walk around the neighborhood? Chabot recommends water for the average person who likes to go for a walk as a form of exercise. “If you’re walking for 45 minutes at a casual pace, you can probably re-hydrate yourself with plain water or a glass of juice. However, if it’s a hot day and you are walking at a vigorous pace for an hour and perspiring, it may be a good idea to consider a sports drink.” Keeping track of your activity level and duration is the key. A game of golf, for example, may take 3-4hours. While golf may not seem strenuous, on a hot day it can be enough to work up a sweat. In this case using a sports drink to avoid dehydration would be a good idea.
There’s more to understanding how to avoid dehydration than just knowing what to drink. Jennifer Chabot recommends planning ahead for your activities and, of all things, keeping an eye on the weather. “If it’s dry and cold or dry and hot outside, you may be at risk for dehydration. In humid cloudy weather you may not realize you are perspiring, so again, you need to pay attention to your activity level and duration to avoid dehydration. As a general rule, if you’re going to be active, you’ll want to drink about 4 ounces of water before your activity and then 4-6 ounces of water for every 15-20 minutes of activity.”
Many people would be surprised to hear how easily it is to become dehydrated. In fact, if you are thirsty, you are actually already in the first stages of dehydration. Other signs of dehydration include headache, flushed skin, disorientation, dry mouth and, in extreme cases, loss of consciousness. Individuals who consistently remain dehydrated may notice dry skin, dry and brittle hair, and a general feeling of fatigue and muscle ache.
Power athlete or gentle gardener, knowing the options available to quench your thirst and keep you well hydrated will help you stay fit and well. So sit back, relax, and drink up the best of the summer!
1. Drink water before, during and after any workout or increased activity.
2. Eat a healthy balanced diet. Milk, juice, other beverages, soups, fruits and vegetables contain large amounts of water.
3. If you drink alcohol or caffeinated beverages, remember that these are actually dehydrating your body. You should increase your water in take.
4. Drink 4-6oz ounces of water for every 15-20 minutes of physical activity.
5. Bored with plain water? Try adding orange or lemon slices to your water for extra flavor.
2. Eat a healthy balanced diet. Milk, juice, other beverages, soups, fruits and vegetables contain large amounts of water.
3. If you drink alcohol or caffeinated beverages, remember that these are actually dehydrating your body. You should increase your water in take.
4. Drink 4-6oz ounces of water for every 15-20 minutes of physical activity.
5. Bored with plain water? Try adding orange or lemon slices to your water for extra flavor.
Gatorade – The original sports drink since 1965, available in a variety of flavors. It provides electrolytes, carbohydrates and fluid for hydration.
Powerade – Another popular sports drink. It differs from Gatorade in that it has less sodium. Available in 8 flavors
Propel – From the makers of Gatorade, this is one of the new generation of “fitness waters” offering vitamins and flavoring in a low-calorie beverage.
